Thursday

Jun 30, 2016

Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Deadlift 20-18-16-14-12-10-8-6-4-2 Wall ball shots (#20/#14)(10'/9') Alternate movements


Wednesday

Jun 29, 2016

Pre WOD Every 2 minutes for 14 minutes complete.. 3 back squats Workout of the Day For time 4 rounds 250 meter row 15 hand release pushups 2:00 rest 4 rounds 200 meter run 10 pullups


Tuesday

Jun 28, 2016

Pre WOD Bench press 5 X 7 Workout of the Day Alternating Tabata -jumping lunges -burpees -jumping squats -ice skaters


Monday

Jun 27, 2016

Pre WOD 5 rounds not for time 5 romanian deadlifts :30 of L sit Workout of the Day 6 rounds 2:00 200 meter run AMRAP hang power cleans (#135/#95) 1:00 rest  


Friday

Jun 24, 2016

Workout of the Day For time 21-18-15-12-9-6-3 Front squat Pullups Post WOD 2 X 50 meter banded partner sprints


Thursday

Jun 23, 2016

Pre WOD 5 rounds, not for time 1 rope climb (legless if possible) 5-10 handstand pushups (strict if possible) Workout of the Day 15 minutes as many rounds as possible 60 double unders 30 kettlebell swings (24kg/16kg) 15 toes to bar


Wednesday

Jun 22, 2016

Pre WOD 4 rounds, not for time 10 overhead weighted stepups 20 hollow rocks Workout of the Day 5 rounds, as many calories/reps as possible 1:00 calorie row 1:00 hang power snatch 1:00 burpees 1:00 rest  


Tuesday

Jun 21, 2016

Pre WOD Every minute on the minute for 10 minutes Even: 5-10 ring dips Odd: 5-10 ring rows OR 3 muscle ups (strict if possible) Workout of the Day 20 minutes as many rounds as possible 400 meter run 40 weighted walking lunge steps (#30/#20)  


Monday

Jun 20, 2016

Pre WOD Every minute on the minute for 10 minutes 1 clean and jerk Workout of the Day "Fran" For time 21-15-9 Thrusters (#95/#65) Pullups


Saturday

Jun 18, 2016

Workout of the Day 45 minutes as many rounds as possible 17 power cleans (#95/#75) 75 squats 200 meter weighted carry (carry bar used for PC's)    


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