Pre WOD ON A 15:00 RUNNING CLOCK…Build to a Mod-Heavy Complex of….2 Power Cleans+1 Hang Clean Workout of the Day “The Chief” Complete 5 rounds of the following: 3 Minute AMRAP of… 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats 1:00 Rest between roundsRead more

Workout of the Day For time 50 Box Jump Overs (24/20)100 Sit-Ups**25 Box Jump Overs50 Sit-Ups *Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20) Post WOD 2:00 Down Dog2:00 Twisted Cross (R)2:00 Elbow to Instep (R)2:00 Twisted Cross (L)2:00 Elbow to Instep (L)1:00 Knee Hug (R)1:00 Knee Hug (L)Read more

Pre WOD Bench press 4 X 7 Workout of the Day EMOM x 10 MINUTESMIN 1 – :45 Max Ring Muscle-Ups or strict pullupsMIN 2 – 10/8 Cal Bike(Score is Total Muscle-Ups or pullups) -Rest 3:00 b/t Part 1 & 2- EMOM x 6 MINUTESMIN 1 – :45 Max Up-DownsMIN 2 – 12/10 Max Cal Bike(Score is Lowest Reps of Up-Downs)Read more

Pre WOD Tempo Front Squat (32X1)3X5 *Weight stays Moderate across all sets. Workout of the Day CrossFit Games Open 19.1 15:00 AMRAP 19 Wall ball shots (20/14) 19 calorie rowRead more

Pre WOD EMOM x 9 MINUTESMIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)MIN 2 – 2 Turkish Get-Ups (L)MIN 3 – :45 Double Under Practice Workout of the Day For time 400m RunImmediately Into…10-20-30-40-50Russian KB Swings (53/35)Double Unders*Immediately Into…400m Run *Unbroken DU OptionalRead more