Pre WOD Bench Press6 X 3 Workout of the Day 6/18/2015 15 minutes as many rounds as possible 5 burpees 10 DB weighted step ups (#30/#20) 15 wall ball shots (#20/#14)Read More
Pre WOD Bent Over Barbell Row5 X 5 Workout of the Day 6/17/2015 5 rounds 4:00 6 cycles of “Bear” complex (#95/#65) As many reps as possible of double unders 2:00 restRead More
Pre WOD test 1 Arm Kettlebell Row1 Workout of the Day test test 5/13/2015 10:00 as many rounds as possible 10 calorie row 10 box jumps (30″/24″) 1:00 rest 3:00 as many reps as possible double unders 1:00 rest 10:00 as many rounds as possible 10 power snatch (#75/#45) 10 GHD situpsRead More
Pre WOD Not for time, partition as necessary Hand Release Pushups40 reps (perfect form) GHD Sit ups40 reps Strict Pull-Ups40 reps Workout of the Day 6/16/2015 20 minutes as many rounds as possible 20 calorie row 20 kettlebell swings (32kg/24kg) 200 meter run 20 jumping barbell squats (#45/#35)Read More
Pre WOD 1 Arm Kettlebell Row1 Workout of the Day 4/30/2015 5 rounds for time 200 meter run 5 cylces of the Bear complex Men choose #65/#95/#135 Women choose #35/#65/#95Read More
