January 2015

Workout of the Day Friday For time 50 weighted box step overs (#40/#25)(24″/20″) 50 knees to elbows 50 burpees Use DB’s for step overs, RX... Read More

Pre WOD Death by strict pullups Workout of the Day Thursday 20 minutes as many rounds as possible 21 calorie row 14 lateral burpees over... Read More

Workout of the Day Wednesday 5 rounds for time 250 meter row 15 pushups 2:00 rest 5 rounds for time 50 double unders 10 ring... Read More

Workout of the Day Tuesday 3 rounds for time 10 deadlift (#95/#65) 20 pullups 10 hanging power cleans  20 toes to bar 10 push press... Read More

Workout of the Day Monday For time 100 med ball cleans (#20/#14) Every minute on the minute, stop and do 5 burpees Post WOD Accumulate... Read More

Workout of the Day Saturday Complete with a partner 6:00 amrap Wall ball shots (#20/#14) Row for calories 2:00 rest 6:00 amrap Box jumps (24″/20″)... Read More

Workout of the Day Friday 5 rounds for time 300 meter row 10 pullups (1st 5 strict, 2nd 5 kipping) 10 front squats (#135/#85)  

Pre WOD 5 rounds, not for time Workout of the Day Thursday 10 minutes as many rounds as possible 5 deadlifts (#245/#155) 10 ring dips... Read More

Workout of the Day Wednesday For time 1000 meter row 40 box jump overs (24″/20″) 40 dumbbell snatch (#40/#30) 40 double unders 750 meter row... Read More

Workout of the Day Tuesday 10 rounds for quality, not time 10 pistols (5R/5L) 10 ring rows 10 hollow rocks 10 banded pushups