Month

September 2018
Pre WOD Every 2 minutes on the minute for 14 minutes 3 back squats Workout of the Day For time 21-18-15-12-9-6-3 Calorie row Strict press (#75/#55)
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Pre WOD Pause bench press 5 X 5 Workout of the Day 4 rounds 1:00 AMRAP DB deadlifts (#50/#35) 1:00 max cal Assault bike 1:00 AMRAP burpee box jumps (24’/20′)  
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Pre WOD Bent over barbell row 5 X 7 Workout of the Day For time 21 squat snatches (#75/#55) 42 pushups 15 squat snatches 30 pushups 9 squat snatches 18 pushups
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Pre WOD Alternating kettlebell push press 5 X 10 Workout of the Day 4 rounds for time 200 meter run 15 power cleans (#135/#95) 200 meter run 15 pullups
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Workout of the Day 5 rounds for time 25 wall ball shots (#20/#14) 20/15 calorie Assault bike 15 box jumps (24″/20″) 10 pullups
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Workout of the Day For time 911 meter row 110 sandbag weighted step ups (#40) 343 meter run 2001 meter Assault bike “Hero” version… 2 rounds
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Workout of the Day Every 5 minutes on the minute for 25 minutes complete…. 20/15 calorie row 15 burpees 50 double unders 15 kettlebell swings (32kg/24kg) *score slowest round  
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Workout of the Day For time 7 wall walks, then…. 3 rounds of 20/15 calorie Assault bike 20 toes to bar 20 burpee box jump overs (24″/20″) 100 meter farmers walk (32kg/24kg) 20 wall ball shots (#20/#14) then… 7 wall walks *40 min time cap
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Pre WOD 5 rounds, not for time 5 deadlifts 5-10 strict knees to elbows Workout of the Day   12 minutes as many rounds as possible 8 hanging split snatch (#75/#55)(alternate legs) 8 lateral burpees over bar
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Pre WOD Every 3 minutes for 18 minutes 7 front squats Workout of the Day 5 rounds for time 3 muscle ups 15 kettlebell swings (24kg/16kg) 30 double unders
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