August 2015

Pre WOD Double tabata -Abmat situps -Front plank -Hollow rock -Superman Workout of the Day 8/31/2015 In 16 minutes, ascend as far up the ladder... Read More

Workout of the Day 8/29/2015 With a partner, complete for time Travel 200 meters with kettlebells, stopping every 50 meters to do 10 swings Run... Read More

Pre WOD Alternating Kettlebell Press5 X 10 Workout of the Day 8/28/2015 15 minutes as many rounds as possible 20/15 calorie row 10 ring dips... Read More

Workout of the Day Filthy Fifty For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood50 walking Lunge steps50 Knees to elbows50... Read More

Pre WOD Back Squat4 X 10 Workout of the Day 8/26/2015 12 minutes as many rounds as possible 10 hang power snatch (#75/#55) 25 double... Read More

Pre WOD Close Grip Bench Press5 X 5 Workout of the Day 8/25/2015 Fot time 800 meter run 30 clean and jerks (#155/#105) 800 meter... Read More

Pre WOD 5 rounds, not for time Front Rack Barbell Reverse Lunge Steps10 reps (alternate legs) Weighted Pullups5-8 reps Workout of the Day 8/24/2015 Every... Read More

Workout of the Day With a partner, complete for time 1K row while teammate holds double KB front rack position (20kg/12kg) 100 pushups while teammate... Read More

Pre WOD After each set of front squats, do maximum effort set of unbroken pushups Front Squat5 X 5 Workout of the Day 8/21/2015 Every... Read More

Pre WOD 5 rounds not for time Deadlift3 reps Hollow Rocks1:00 Workout of the Day 8/20/2015 15 minutes as many rounds as possible 20 meter... Read More