Pre WOD Bench Press10-10-10-10 Workout of the Day 5/20/2015 30 minutes as many rounds as possible 20/15 calorie row 20 front rack weighted lunges (#95/#65) 20/15 calorie row 20 ice skaters 20/15 calorie row 20 push press (#95/#65) 20/15 calorie row 20 kettlebell swings (24kg/16kg)Read More

Pre WOD Pre WODPre WODPre WODf 1 Arm Kettlebell Row1 Post WOD Post WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODPost WODRead More

Pre WOD Back Squat7 X 3 Workout of the Day 5/19/2015 14 minutes as many rounds as possible 7 hang power cleans 7 toes to bar 35 double undersRead More

Pre WOD 50 strict pullups Every break do 5 clapping pushups 10:00 cap Workout of the Day 5/18/2015 12 minutes as many rounds as possible 6 dumbbell squat clean thrusters (#40/#25) 6 burpees Post WOD Tabata flutter kickRead More

Workout of the Day “Bradley” 10 rounds for time 100 meter sprint 10 pullups 100 meter sprint 10 burpees Post WOD 100 hollow rocksRead More

Pre WOD Hanging Squat Clean5 X 3 Workout of the Day 5/14/2015 15 minutes as many rounds as possible 5 ring dips (strict) 10 figure 8 kettlebell lunges (24kg/16kg) 15 wall ball shots (#20/#14)(10’/9′)Read More

Pre WOD Push Press5 X 5 Workout of the Day 5/13/2015 10:00 as many rounds as possible 10 calorie row 10 box jumps (30″/24″) 1:00 rest 3:00 as many reps as possible double unders 1:00 rest 10:00 as many rounds as possible 10 power snatch (#75/#45) 10 GHD situpsRead More

Pre WOD Deadlift5-5-3-3-1-1 Workout of the Day Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 SquatsRead More

Pre WOD Front Squat6 X 3 Workout of the Day 5/11/2015 For time 800 meter run 21 kettlebell swings (32kg/24/kg) 21 goblet squats 600 meter run 18 KB swings 18 goblet squats 400 meter run 15 KB swings 15 goblet squats 200 meter run 12 KB swings 12 goblet squats 100 meter run 9 KB...Read More

Pre WOD Weighted Barbell Lunge5 X 10 (alternate legs) Workout of the Day 5/8/2015 5 rounds for time 15 kettlebell swings (32kg/24kg) 15 deficit pushups 400 meter runRead More