WOD CrossFit Open 2014 —-14.1—- 10 min AMRAP 30 Double unders 15 Power Snatch (75/55#)Read More

Strength 5×3@65-70% Hang Snatch unbroken, PERFECT form. Rest 2 min between sets. WOD 13 min time cap: 500m Row 20 Box jump (24/20″) 500m Row 30 Wallballs (20/14#) 500m Row 20 Box jump With remaining time: AMRAP Double unders Double under reps will be your score.    Read More

Strength 12 min- Work to heavy Squat Clean Thruster (“Cluster”) WOD 16 minute EMOM, rotating through four different movements: Min. 1/5/9/13- 5 Power Clean (185/125#) Min. 2/6/10/14- 8 C2B Pull-ups Min. 3/7/11/15- 30 Double unders Min. 4/8/12/16- 12 BurpeesRead More

Strength Work to heavy Power Clean WOD 8 min AMRAP 2 Deadlift (275/165#) 12 Wallball (20/14#) 24 Double undersRead More

WOD Running clock, 30 min workout: 1 min Max rep close grip Bench Press (155/75#) 2 min Double unders 3 min MU/chest to bar pull-ups 6 min to reach max Power Snatch then, 18 min AMRAP: 15 Step-ups (24/20″) 12 Shoulder to overhead (115/75#) 9 Toe-to-bar    Read More

WOD Running clock: 1 min Jumping jacks 2 min Plank hold 3 min Walking lunges 4 min Double unders then; 15 min AMRAP 300m Row 12 Wall balls 20 Abmat sit-upsRead More

WOD 1,500m Row 150 double unders 50 box jumps (20/14#) *stack 25# plate on 12″ box* 50 kb swings (35/18#)Read More

Strength 15 min to find a 10 rep max Overhead Squat WOD Rx 3 Rounds (Unbroken): 50 Double unders 20 Chin-ups 20 Wall balls Rest 2 min after each round  Scaled 3 Rounds (Unbroken) 50 Jump ropes 12 Chin-ups 12 Wall balls Rest 90 seconds after each roundRead More

WOD 15-12-9 Thruster (65/45#) Pull-ups Rest 3 minutes, followed by; 3 rounds for time 30 Sit-ups 50 double unders Rest 3 minutes, followed by; 1000m RowRead More

WOD 20 Minute AMRAP: 5 Burpees 10 weighted Step-ups holding plate (24/20″), (25/10#) 15 Sit-ups 20 Double-unders (3/1 singles)      Read More