Saturday

Sep 29, 2018

Workout of the Day For time 1 mile run 50 pullups 50 burpees 50 box jumps 50 situps 50 lunges 50 kettlebell swings  


Friday

Sep 28, 2018

Pre WOD Every minute on the minute for 10:00 2 hang powwer cleans Workout of the Day For time 21-15-9-15-21 Wall ball shots (#20/#14) Assault bike calories Lateral PVC jumps (20"/16")


Thursday

Sep 27, 2018

Workout of the Day 10 rounds for time 20/15 calorie row 15/10 pushups 10 DB snatches (#50/#35)(alternate arms)  


Wednesday

Sep 26, 2018

Pre WOD Kettlebell Z press 5 X 7 Workout of the Day 5 rounds for time 4 deadlifts (#295/#205) 40 double unders 400 meter run


Tuesday

Sep 25, 2018

Pre WOD Every minute on the minute for 15 minutes 1st minute: 3 strict or weighted pullups 2nd minute: 5 ring rows 3rd minute: 7 bent over barbell rows Workout of the Day 15 minutes as many rounds as possible 10 DB power cleans (#50/#35) 20 medball cross mountain climbers 10 DB weighted stepups (24"/20") 20 medball situps  


Monday

Sep 24, 2018

Workout of the Day In 10:00 row for as many calories as possible *every 2:00 on the minute, do 5 burpees and 10 kettlebell swings (32kg/24kg) 5:00 rest In 10:00 bike for as many calories as possible *every 2:00 on the minute, do 5 box jumps (30"/24") and 10 squats  


Saturday

Sep 22, 2018

Workout of the Day 6 rounds with a partner P1: 400 meter run P2: move and stack 10 #35 sandbags Post WOD Abmat situps 60-50-40-30-20-10 Superman hold 10-20-30-40-50-60 (seconds)  


Friday

Sep 21, 2018

Workout of the Day Every minute on the minute for 40 minutes 1st min: 5-10 handstand pushups 2nd min: 5-10 strict pullups 3rd min: 5-10 ring dips 4th min: 5-10 pistols


Thursday

Sep 20, 2018

Workout of the Day "The Bear" 5 rounds 7 cycles of... Power clean Front squat Overhead (p.press/jerk) Back squat Overhead (p.press/jerk) *may not put bar down or re grip during each cycle *add weight each round *score total of all 5 successufully completed rounds        


Wednesday

Sep 19, 2018

Workout of the Day 20 minutes as many rounds as possible 200 meter run 20 sandbag front lunges (#75/#55) 20 sandbag pushup / pull throughs 2 rope climbs