Workout of the Day Barbara 5 rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3 minutes between rounds Post time of each roundRead More
Pre WOD 5 rounds, not for time Workout of the Day Tuesday 6 rounds :30 amrap kettlebell swings (24kg/16kg) :30 amrap kettlebell lunge steps :30 amrap kettlebell sumo deadlift high pull :30 rest Read More
Workout of the Day Monday 12 minutes as many rounds as possible 5 lateral skier jumps over box (24″/20″)(over and back =1) 10 dumbbell snatch (#50/#30) 20 double undersRead More
Workout of the Day Saturday With a partner, complete for max reps and calories, Both teammates always working, switch as necessary. 5:00 row for calories/amrap wal ball shots (#20/#14) 2:00 rest 5:00 row for cal/amrap box jumps (24″/20″) 2:00 rest 5:00 row for cal/amrap deadlifts (#135/#85) 2:00 rest 5:00 row for cal/amrap med ball burpee...Read More
Pre WOD Partition as nescessary Workout of the Day Thursday Climb as far up the ladder as possible in 12 minutes 1 squat clean (#135/#85) 10 double unders 2 SC’s 20 DU’s 3 SC’s 30 DU’s 4/40, 5/50 etc…….Read More
Workout of the Day Wednesday 25 minutes as many rounds as possible 20 calorie row 10 burpees 20 weighted overhead walking lunge steps (#45/#25) 10 box jumps (24″/20″)Read More
Pre WOD Partition in any manner Workout of the Day Tuesday 3 rounds for time 30 wall ball shots (#20/#14)(10’/9′) 15 deadlifts (#225/#155) 30 abmat situpsRead More