November 2014

Pre WOD Tabata abs -mountain climber -front plank with alternating salutes -russian twist with med ball -6″ med ball hold with feet Workout of the... Read More

Pre WOD 5 rounds, not for time Workout of the Day Wednesday Tabata – row for meters -kettlebell swings (24kg/16kg) -hand release pushups -weighted step... Read More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday 10 minutes as many rounds as possible 10 hanging power cleans (#95/#65) 10... Read More

Workout of the Day Monday 14 minutes as many rounds as possible 7 dumbbell snatch R arm (#50/#30) 7 pullups (chest to bar) 7 DB... Read More

Pre WOD 5 rounds ME strict pullups 1:00 plank hold Workout of the Day Saturday In teams of 4, complete 3 rounds of the following... Read More

Workout of the Day Friday 18 minutes as many rounds as possible 6 overhead weighted kettlebell step ups (20kg/12kg)(3R arm/3L arm) 12 burpees 24 double... Read More

Pre WOD 5 rounds, not for time Workout of the Day Thursday 5 rounds 2:00 10 power snatches (#95/#65) Row for max calories 1:00 rest... Read More

Pre WOD 4 rounds for quality 10 ring pushups 10 strict pullups 10 back extensions Assist or weight movements as necessary Workout of the Day... Read More

Workout of the Day Tuesday For time 10 deadlifts (#275/#185) 20 pullups 30 box jumps (24″/20″) 40 kettlebell swings (24kg/16kg) 50 double unders 40 KB... Read More

Workout of the Day Monday 14 minutes as many rounds as possible 10 ice skaters  20 russian twists with med ball (#20/#14) 10 med ball... Read More