Pre WOD Front Squat6 X 3 Workout of the Day The Chief 5 rounds of… 3 minutes as many reps as possible 3 power Clean (#135/#85) 6 push-ups 9 squats Rest 1 minute Post WOD TESTING WODRead More
Pre WOD 5 rounds, not for time Bent Over Barbell Row5 reps V-ups15 reps Workout of the Day 4/21/2015 15 minutes as many rounds as possible 5 deadlifts (#245/#155) 10 pullups 50 double undersRead More
Pre WOD Bulgarian Split Squat5 X 10 (5R/5L) Workout of the Day 4/20/2015 14 minutes as many rounds as possible 7 hanging dumbbell clean and push press (#50/#30) 7 med ball cleans (#20/#14) 7 box jumps (24″/20″)Read More
Workout of the Day 4/18/2015 With a partner, complete as many reps as possible. Switch movements every 250/200 meters on the rower picking up where your teammate left off 8:00 Teammate 1: 250/200 meter row Teammate 2: amrap 8 sumo dead lift high pulls (#75#/55) / 8 burpees 2:00 rest 8:00 Teammate 1: 250/200 meter...Read More
Pre WOD asdasdasdasdasdasd 1 Arm Kettlebell Row1 1 Arm Kettlebell Row1 Plank Hold1 Workout of the Day For time 3 rounds 21/15 calorie row 15 wall ball shots (#20/#14)(10’/9′) 9 kettlebell swings (32kg/24kg) 2:00 rest 3 rounds 21 10 meter shuttle sprints 15 box jumps (24″/20″) 9 man makers (#30/#20) Post WOD 100 AB mat...Read More
Pre WOD Weighted Overhead Step Ups6 X 6 (3R/3L) Workout of the Day 4/17/2015 3 rounds for time 30/20 calories row 30 deadlifts (#135/#85) 30 wall ball shots (#20/#14)(10’/9′)Read More
Pre WOD Squat Clean2-2-2-1-1-1 Workout of the Day 4/16/2015 Every minute on the minute for 18 minutes 1st minute: ME strict pullups 2nd minute: 15 unbroken dumbbell bench press (AHAP) 3rd minute: 20 lateral jumps (over and back=1)Read More
Pre WOD 3 rounds for quality Weighted Good Morning10 reps Pistols10 reps GHD Sit ups10-15 reps Workout of the Day 4/14/2015 12 minutes as many rounds as possible 1 power snatch (#95/#65) 2 ring pushups 2 power snatch 4 ring pushups 3 power snatch 6 ring pushups etc………..Read More
