April 2013

Pre WOD 5 rounds, not for time Perform set of hollow rocks after each set of rows Workout of the Day Tuesday 4 rounds for... Read More

Pre WOD Alternate and partition as necessary Workout of the Day Monday In 20 minutes, complete as many rounds as possible of: 3-6-9-12-15-18…….etc Deadlift (#135/#85)... Read More

Pre WOD ME plank hold ME bar hang Workout of the Day Saturday For time:  20 wall ball shots (#20/#14) 40 pullups 20 WBS 40... Read More

Workout of the Day Friday 7 rounds for time: 1 rope climb 10 sumo deadlift high pull (#85/#55) 1 x 25 meter sled drive (#135/90)... Read More

Workout of the Day Thursday In 8:00, run 1K and in remaining time complete as many power cleans (#135/#85) as possible Rest 3:00 In 6:00,... Read More

Pre WOD 5 rounds, not for time, perform farmers carry immediately after each set of bench press Workout of the Day Wednesday 5 rounds for... Read More

Workout of the Day Cindy 20 minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats

Pre WOD Take 15-20 minutes to find your heaviest 1 rep squat clean Workout of the Day Monday EMOM for 12:00 minutes complete: Even minutes:... Read More

Workout of the Day Saturday With a partner, complete for max reps/calories. Switch between movement and static hold positions as necessary. Both teammates must be... Read More

Workout of the Day Friday 12 minutes as many rounds as possible: 15 med ball sit ups (#20/#14) 10 deadlifts (#155/#85)