Pre WOD 1/2 kneeling botttoms up kettlebell press 5 X 10 (5R/5L) Workout of the Day 6 rounds 1:00 row for max calories 1:00 AMRAP KB swings (24kg/16kg) 1:00 AMRAP burpees 1:00 restRead More
Pre WOD Every 2 minutes for 12 minutes 3 bent over barbell rows 6 strict pullups 9 ring rows Workout of the Day For time 21-18-15-12-9-6-3 Kettlebell goblet squats (24kg/16kg) KB russian twistsRead More
Pre WOD 1 leg weighted box squat 5 X 10 (5R/5L) Workout of the Day 14 minutes as many rounds as possible 20 lateral box jumps (20″/16″) 10 overhead weighted situps (#45/@25) 20 lateral box jumps 10 plank walk upsRead More
Workout of the Day Complete 2 rounds with a partner for time and reps 200 meter medball run (#20/#14) Max calorie row 200 meter MB run AMRAP kettlebell clean and jerk (24/16) 200 meter MB run AMRAP jumping squats with MB 200 meter MB run AMRAP burpees Take total time in seconds and subtract repsRead More
Pre WOD Deadlift 5-5-3-3-1-1 Workout of the Day “Nasty Girls” 3 rounds for time 50 squats 7 muscle ups 10 hang power cleans (#135/#95) Compare to 5/7/15 Read More
Pre WOD Bench press 6 X 3 Workout of the Day Alternating tabata -10 meter shuttle sprints -burpees -10 meter farmers carry (24kg/16 kg) -box jumps (24″/20″)Read More
Workout of the Day Every 3 minutes for 30 minutes 15/12 calorie row 12 dumbbell deadlifts 9 DB hang power cleans 6 thrusters Athletes choose DB weight. Post weight used to board Post WOD 4 rounds :30 R side plank :30 rest :30 front plank :30 rest :30 L side plank :30 restRead More
Pre WOD 5 rounds not for time 10-15 GHD situps 10 single leg double kettlebell romanian deadlifts (5R/5L) Workout of the Day For time 20 kettlebell swings (24kg/16kg) 10 pullups 18 KB swings 9 pullups 16 KB swings 8 pullups 14/7, 12/6 etc…….to 2/1Read More
Pre WOD Every 3 minutes for 15 minutes 5 back squats 10 jumping squats Jumping squats immediately following back squats, as explosive and high as possible Workout of the Day 12 minutes as many rounds as possible 6 med ball burpees (#20/#14) 12 MB overhead walking lunges 18 MB russian twistsRead More
