Workout of the Day

Push Jerk
3-3-3

Row Wars

4 rounds of:
500m row vs. hand release pushups

Read more >

Skill:
Kettlebell/dumbbell snatch

WOD:
5 rounds for time of:
Kettlebell/dumbbell snatch R arm, 10 reps*/
15 toes to bar/
Kettlebell/dumbbell snatch L arm, 10 reps*/
15 situps

Post time to comments.

*Advanced 53/35lbs
Intermediate 45/30lbs
Novice 35/25 lbs

Durability:
Midline stabilization montage

Read more >

Skill:
Front squat

WOD:
Front squat:
7-7-7
And then:

AMRAP in 20 minutes of:
5 front squats/
10 shoot throughs/
15 double unders

Read more >

Strength:
Barbell carry, 20 yards
4x for max weight, (barbell is loaded on rack and carried on your back)

And then:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Box jump, 24/20 inches/
Deadlift, 155/115lbs/
20 yard shuttles, (touch cone)

Read more >

CrossFit Poker

Hearts – air squats
Diamonds – hand release pushups
Clubs – Pullups
Spades – burpees

.

Read more >

Skill:
Sledge strikes
Knees to elbow
Turkish get up

WOD:

Turkish get up
3-3-3

And then:

AMRAP in 20 minutes of:
10 knees to elbow
20 lateral cone touches
30 sledge strikes

Post Turkish loads and rounds to comments.

Read more >

WOD:
Weighted pullup
3-3-3

And the :
15-12-9 reps for time of:
135/95lb thrusters, (or 85% of 3RM)/
Weighted pullup, 45 lbs

Post loads and time to comments.

Read more >

Skill:
Resisted Run/
Squat

WOD:
Handstand holds
Max time, 5 attempts, 1.5 minutes rest

And then:
4 rounds for time:
10 Resistance runs, 5 yards/
50 squats/
50 situps

Post best/worst hold and time to comments.

Read more >

Skill:
Fight gone bad/
Deadlft

WOD:
Deadlift
5-5-5
And then:
Fight Gone Bad

3 or 5 rounds, rotate each min:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20IN box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Complete as many reps as possible

Read more >

Skill:
Barbell burpee

WOD:
5 rounds for time of:
95/66 lb Barbell burpee-power clean, 7 reps/
Sit-up, 25 reps

Post time to comments.

Read more >