Saturday

Dec 30, 2017

Workout of the Day 2017 seconds as many rounds as possible 20 calorie row 17 wall ball shots (#20/#14) 20 double unders 17 sumo deadlift high pulls (#75/#55) 20 calorie row 17 box jumps (24"/20") 20 double unders 17 push press (#75/#55)    


Friday

Dec 29, 2017

Pre WOD Every minute on the minute for 10 minutes Even minutes: 3 deadlifts Odd minutes: 30 double unders Workout of the Day 7 rounds :40 AMRAP DB squat cleans (#40/#25) :20 rest :40 AMRAP abmat situps :20 rest :40 AMRAP burpees :20 rest  


Thursday

Dec 28, 2017

Pre WOD Every 2 minutes on the minute for 10 minutes 5 push press Workout of the Day For time 30-25-20-15-10-5 Calorie row Russian kettlebell swings (32kg/24kg) 10 meter shuttle sprints


Wednesday

Dec 27, 2017

Pre WOD 100 perfect hand release pushups *every break do 5 strict pullups Workout of the Day Alternating tabata -squats -jumping squats -lunges -jumping lunges


Tuesday

Dec 26, 2017

Pre WOD Every 3 minutes on the minute for 15 minutes 3 back squats Workout of the Day For time 15 power snatches (#75/#55) 30 double unders 15 wall ball shots (#20/#14) 30 double unders  


Friday

Dec 23, 2017

Workout of the Day "12 Days of Christmas WOD" For time 1 rope climb 2 DL's 275/185 3 manmakers 40/25 4 burpees 5 C2B pullups 6 KB swings 32/24 7 WB shots 20/14 8 DB lunges 40/25 9 pushups 10 BJ's 24/20 11 T2B 12 DB snatches 70/50 Perform reps like the song... 1/2,1/3,2,1/4,3,2,1..etc  


Thursday

Dec 21, 2017

Pre WOD Close grip bench press 5 X 7 Workout of the Day In 15 minutes, climb as far up ladder in reps as possible 3 sumo deadlift high pulls (#75/#55) 3 burpees 3 overhead squats (#75/#55) 6/6/6, 9/9/9, etc......


Wednesday

Dec 20, 2017

Pre WOD Deadlift 12-9-6-3-6-9-12 Workout of the Day 15 minutes as many rounds as possible 6 box jumps (24"/20") 12 kettlebell snatches (24kg/16kg) 36 double unders


Tuesday

Dec 19, 2017

Pre WOD Bent over double dumbbell row 5 X 10 Workout of the Day For time 500 meter row 50 pushups 400 meter row 40 pushups 300 meter row 30 pushups 200 meter row 20 pushups 100 meter row 10 pushups


Monday

Dec 18, 2017

Pre WOD 4 rounds for quality 10 weighted good mornings 10 barbell weighted situps Workout of the Day 3 rounds 5:00 AMRAP 5 DB squat clean thrusters (#50/#35) 10 pullups 2:00 rest