Month

October 2016
Pre WOD 5 rounds, not for time 5 deadlifts (building weight) 15 hand release pushups Workout of the Day 20 minutes as many rounds as possible 200 meter run 15 kettlebell swings (24kg/16kg) 19 goblet lunges  
Read More
Pre WOD Turkish get ups 1 X 3 1 X 2 1 X 1 Workout of the Day 12 minutes as many rounds as possible 12 power snatches (#75/#55) 2 rope climbs (1 legless/1 regular)
Read More
Pre WOD Every 3 minutes on the minute for 15 minutes 3 back squats Workout of the Day 9 minutes as many rounds as possible 9 dumbbell squat cleans (#30/#20) 3 muscle ups  
Read More
Pre WOD Push/split jerk 3-3-2-2-1-1 Workout of the Day Alternating quadruple tabata -jumping squats -squats -jumping lunges -lunges Score lowest interval of each movement
Read More
Workout of the Day Every minute on the minute for 20 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD 2K row for time
Read More
Pre WOD 5 rounds, not for time 5 bent over barbell rows 15 V-ups Workout of the Day 12 minutes as many rounds as possible 9 burpees 6 hang power cleans (#135/#95) 3 push press
Read More
Pre WOD Single leg Romanian deadlift 5 X 10 (5R/5L) Workout of the Day 5 rounds 3:00 15/12 calorie row 15 wall ball shots (#20/#14)(10’/9′) AMRAP box jumps (24″/20″) 1:00 rest Score total box jumps
Read More
Pre WOD Back squat 3 sets of 3:00 Take 2 seconds to lower rep, 2 seconds at bottom of squat, 2 seconds to raise rep, rest 10 seconds and repeat. Bar does not come off shoulders Rest 3:00 between sets Workout of the Day For time 18-15-12-9-6-3 Burpees Kettlebell swings (24kg/16kg) Weighted box step overs with...
Read More
Pre WOD Every 2 minutes for 14 minutes -snatch grip deadlift -hang power snatch power snatch -overhead squat -snatch Workout of the Day 12 minutes as many rounds as possible 200 meter run 10 ring dips 200 meter run 10 sumo deadlift high pulls (#95/#65)    
Read More
Pre WOD 4 rounds, not for time 5 double kettlebell swings (russian) 5 double KB front squats 5 double KB jerks Workout of the Day In 12 minutes, climb as far as possible up ladder 1 deadlift 1 burpee 1 pullup 2/2/2, 3/3/3, etc..
Read More
1 2 3