January 2014

Pre WOD 5 rounds, not for time Workout of the Day Friday 5 rounds for time 20 wall ball shots (#20/#14)(10’/9′) 10 deadlifts (#185/#135)

Workout of the Day Thursday Paleo Challenge WOD #2 5:00 row for max calories 1:00 rest 4:00 amrap kettlebel swings (24kg/16kg) 1:00 rest 3:00 amrap... Read More

Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest... Read More

Pre WOD In 15 minutes, find your heaviest Workout of the Day Tuesday 16 minutes as many rounds as possible 6 squat cleans @ 60%... Read More

Pre WOD 5 rounds, not for time Workout of the Day Monday Paleo Challenge WOD #1 For time: 750 meter row, then.. 3 rounds 30... Read More

Workout of the Day Friday 10 rounds for time 1 round of “Cindy” (5 pullups/10 pushups/15 squats) 3 deadlifts (#255/#155)    

Workout of the Day Thursday 20 minutes as many rounds as possible 21 calorie row 14 hanging power cleans (#95/#65) 7 knees to elbows

Pre WOD Partition in any manner 40 ring rows 40 strict ring dips with turnout at extension to hollow body position Workout of the Day... Read More

Workout of the Day Tuesday For time 1000 meter row 20 strict pullups 30 front squats (#115/#75) 40 burpees 30 front squats 20 strict pullups... Read More

Pre WOD Every minute on the minute for 10 minutes, complete… Even minutes- Kettlebell clean and push press, 3R/3L Odd minutes- Weighted KB stepups, 3R/3L... Read More