All Levels WOD A. 3 Rounds not for time: 3 Strict Bar Dips 3 Strict Ring Dips 6 Kipping Ring Dips B. 21-15-9 Turkish Get Ups 20/15kg Sots Press 20/15kg Beginners WOD A. 3 Rounds not for time: 2 Strict Bar Dips 3 Strict Ring Dips B. 21-15-9 Turkish Get [...]

All Levels WOD WOD 3 - Rx’d "The Divorce" EMOM until the work can no longer be completed 30 Double Unders 1 Thruster 60/40kg Increase the thrusters by 1 rep every minute i.e Round 2 30 DU 2 Thrusters, rd3 30du 3 thrusters etc. Beginners WOD WOD 3 - Scaled [...]

All Levels WOD A. 3 Rounds not for time: 2 Strict Pull Ups 4 Kipping Pull Ups 6 Butterfly Pull Ups B. 5 Rounds for time: Row 500m Rest 3 min between efforts Beginners WOD A. 3 Rounds not for time: 1 Strict Pull Ups 2 Kipping Pull Ups 3 [...]

All Levels WOD   A. Back Squat 2-2-2-1-1-1 Rest 3 min B. CrossFit Games Open Workout 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean & Jerks, 135/95 [...]

d! All Levels WOD A. Double Under Practice B. Muscle Up Practice C. For time: 50 Air Squats 50 Double Unders 50 Wall Ball Shots 20/14 to 10/9ft 50 Kettlebell Swings 24/26kg 50 Box Jumps 24/20” Beginners WOD A. Double Under Practice B. Kipping Pull Up Practice C. For time: 50 [...]

All Levels WOD A. Thruster 3-2-1-3-2-1 Rest 3 min. B. 5 Rounds for time: Row 350m 5 Thrusters 60/40kg 5 Strict Handstand Push Ups Rest 3min between rounds Beginners WOD A. Thruster 6-6-6-6-6 Rest 3 min. B. 5 Rounds for time: Row 350m 5 Thrusters 5 Push Ups Rest 3min [...]

All Levels WOD A. EMOM for 6 min 8 Ring Dips B. EMOM for 6 min 8 Snatches 30/25kg C. 5 Rounds for time: 21 Sumo deadlift high pulls 30/25kg 21 Sit Ups Beginners WOD A. EMOM for 6 min 4 Ring Dips B. 5 Rounds for time: 21 Sumo [...]

All Levels WOD A. Weighted Pull Ups 5-5-5-5 Rest 2 min. B. Every 2 minutes for as long as possible: From 0:00 to 02:00 2 Rounds 40 Double Unders 8 Chest to Bar Pull Ups From 02:00 to 04:00 2 Rounds 50 Double Unders 10 Chest to Bar Pull Ups From 04:00 [...]

All Levels WOD WOD 2a and 2b - Rx’d “Get Down, Get Up" Total time 10 minutes: WOD 2a AMRAP 6min: 10 Burpees 10 Toes to Bar WOD 2b 4 min time cap: 1 Rep Max Ground to Overhead Beginners WOD WOD 2a and 2b - Scaled “Get Down, Get [...]

All Levels WOD A. EMOM for 8 minutes 2 Deadlift @ 85% B. For time: 21-15-9 Row Calories Wall Ball Shots 20/14 to 10/9ft Box Jumps 24/20” Beginners WOD A. Deadlift 5-5-5-5-5 B. For time: 21-15-9 Row Calories Wall Ball Shots Box Jumps Book [...]