Pre WOD test wod 1 Arm Kettlebell Row1 Workout of the Day 4/22/2015 Every 3 minutes for 30 minutes complete.. 250/200 meter row 15 kettlebell swings (24kg/16kg) 10 burpeesRead More
Pre WOD 5 rounds, not for time GHD Sit ups10 reps Weighted Good Morning5 reps Workout of the Day 6/12/2015 15 minutes as many rounds as possible 1 legless rope climb 10 hang power cleans (#95/#65) 200 meter runRead More
Workout of the Day “Kalsu” Every minute on the minute complete 5 burpees. With the time remaining do as many thrusters (#135/#85) as possible until you reach 100 thrusters.Read More
Pre WOD Banded Partner Sprints5 X 40 meters Workout of the Day 6/9/2015 18 minutes as many rounds as possible 3 muscle ups 6 deadlifts (#245/#165) 9 burpeesRead More
Pre WOD Back Squat5 X 5 Workout of the Day 6/8/2015 16 minutes as many rounds as possible 8 strict pullups 8 strict dumbbell press (#40/#20) 8 weighted box carry overs (2x #40/#20)Read More
Pre WOD Not for time, partition as necessary Ring Rows50 reps Ring Dips50 reps OR Muscle-up20 reps Workout of the Day 6/5/2015 14 minutes as many rounds as possible 3 deadlifts (#275/#165) 20 squats 100 meter sprintRead More
Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories 1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20″) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s...Read More
