Monday

Monday

Pre WOD Double tabata -Abmat situps -Front plank -Hollow rock -Superman Workout of the Day 8/31/2015 In 16 minutes, ascend as far up the ladder of calories and reps as possible 2 calorie row 1 dumbbell thruster (#40/#25) 4 calorie row 2 DB thrusters 6 calorie row 3 DB thrusters…

Saturday

Saturday

Workout of the Day 8/29/2015 With a partner, complete for time Travel 200 meters with kettlebells, stopping every 50 meters to do 10 swings Run 200 meters Travel 200 meters with a barbell (#135/#85), stopping every 50 meters to do 10 deadlifts Run 200 meters Travel 200 meters with dumbbells…

Friday

Friday

Pre WOD Alternating Kettlebell Press5 X 10 Workout of the Day 8/28/2015 15 minutes as many rounds as possible 20/15 calorie row 10 ring dips 5 deadlifts (#275/#165)

Thursday

Thursday

Workout of the Day Filthy Fifty For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood50 walking Lunge steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders  

Monday

Monday

Pre WOD 5 rounds, not for time Front Rack Barbell Reverse Lunge Steps10 reps (alternate legs) Weighted Pullups5-8 reps Workout of the Day 8/24/2015 Every minute on the minute for 16 minutes, complete 8 wall ball shots (#20/#14)(10′). In the remainder of each minute complete as many burpees as possible

Saturday

Saturday

Workout of the Day With a partner, complete for time 1K row while teammate holds double KB front rack position (20kg/12kg) 100 pushups while teammate does goblet squats 100 burpees while teammate does double KB swings 100 pullups while teammate does KB sumo deadlift high pulls 1K row while teammate…

Friday

Friday

Pre WOD After each set of front squats, do maximum effort set of unbroken pushups Front Squat5 X 5 Workout of the Day 8/21/2015 Every minute on the minute for 12 minutes complete.. 9 dumbbell bent over rows (#50/#30) 6 DB hang power cleans 3 DB push press

Thursday

Thursday

Pre WOD 5 rounds not for time Deadlift3 reps Hollow Rocks1:00 Workout of the Day 8/20/2015 15 minutes as many rounds as possible 20 meter sled drive (#75/#50) 50 meter farmers carry (24kg/20kg) 100 meter sprint