The Top 10 Myths about Cardio and Dieting...And How To Truly Change Your Body Forever!!

WOD :: Legacy

10 minutes of light activity your choice and stretching.

WOD :: Blantant

Warmup
1500 m row

Cooldown
1/2 mile run

WOD :: Angie

A CrossFit girls benchmark workout. Always a good one.

Warmup

• 20 Alternating Lunges
• 20 Hypers
• 20 Floor to sky
• 20 Rotators

WOD :: Royal Crown

 As seen on the CrossFit games, part 2 of the final event:

WOD :: Rippin and Strippin

WOD :: Cooked

Strength
Back Squats 5x5 95lbs to 185

Warm-up
3 Rounds as fast as possible

• 20 Jacks
• 20 Push-ups
• 20 Double Unders

WOD :: Stoic

Warmup

• 4x P. Lot Running Rope
• 100 Sledge

Today's Workout

For Time and Reps

Start with 1/2 Mile Run then do 
5 Rounds of 1 min max reps of each exercise followed by 1 min rest after each round

• Snatch 95/65
• KB Swing 24KG / 16 KG
• Air Squats
• Pushups

WOD :: Stellar

• 40 Wallball
• 30 SDHP 96/65
• 20 Tire Flips
• 10 Push Press 95/65

Warm-up

• 50 Sit-ups
• 50 Hypers
• 6 Monkey Swings

WOD :: Hooterific

• 250m Row
• 25 95lb/65lb Bench Press

Warmup

Doubleunders

• 100 - beginners (0-15 in a row)
• 200 - intermediate (16-25)
• 400 - advanced (26+)
• 1000 singles if you can't doubleunder