1) 3 rounds not for time: 5 x box jumps (tall but comfortable) 5 x hand stand push ups 2) Complete for time: Run 400m 20 toes to bar Run 400m 25/20 pull ups Run 400m 50 double unders Read more »

1) Deadlift 1 x 3 reps @85% 1RM 2) Run 800m then complete: 3 rounds of 5 x power cleans (70% 1RM) 10 x burpees 30 x double unders Endurance WOD: Couch to 5k 2 mile (TT)Zydeco (Half) 10k then 5k on Sunday (Whole) 13 miles then 5k on Sunday   Read more »

CrossFit Open WOD 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following same pattern Read more »

1) Snatch (from the floor) 7 x 1 rep @ 85% 1RM Rest 2 min b/t sets 2) Row 1,000m rest 1:1 Row 750m rest 1:1 Row 500m Endurance WOD: Couch to 5k 6 - 8 x 2 minutes with 90 sec rest Zydeco (Half) 3 (200m + 300m + 400m) (Whole) 4 (200m + Read more »

1) Press 5 x 3 reps @85% 1RM Rest 2 - 3 min b/t sets 2) For 5 rounds, every 5 min, complete the following: Row 250m 10 toes to bar 10 push press (95/65lb) Score is your slowest time Read more »

1) Clean & Jerk (from the floor) 6 x 1 reps @ 85% 1RM Rest 2 min b/t sets 2) Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell swings (24/16 kg) Endurance WOD: Couch to 5k 3(200m + 400m + 800m) Zydeco (Half)6 x 5 minutes rest 2:30 (Whole) Read more »

1) Back Squat 5 x 3 reps @85% 1RM Rest 2 - 3 min b/t sets 2) 3 rounds for time: 20 single legs step ups w/ 45/35lb barbell 12/10 strict pull ups For those finishing in less than 10 min, move onto the next workout. 3) 21 - 15 - 9 kettlebell snatch (24/16 Read more »