Pre WOD Bench Press 5 X 7 Workout of the Day 1/15/2015 5 rounds :40 AMRAP ring rows :20 rest :40 AMRAP burpees :20 rest :40 AMRAP dumbbell power cleans (#40/#25)Read More
Pre WOD Deadlift 6 X 3 Workout of the Day 1/13/2016 15 minutes as many rounds as possible 5 bent over barbell row (#13/#85) 10 barbell pushups 20/15 calorie row 30 flutter kicks (L+R=1)Read More
Pre WOD In 15 minutes, complete the following, partition in any manner Strict Pull-Ups Max effort reps Ring Dips Max effort reps Workout of the Day 1/11/2015 10 rounds 1:30 15 wall ball shots (#20/#14)(10’/9′) AMRAP double unders :30 rest Score total DU’sRead More
Pre WOD Weighted Barbell Step Ups 5 X 6 (3R/3L) Workout of the Day 1/8/2016 Every minute on the minute for 20 minutes, complete.. Even minutes: 7 power snatch (#75/#55) Odd minutes: AMRAP toes to bar Score total toes to barRead More
Pre WOD Every minute on the minute for 10 minutes .. Clean 2 reps Workout of the Day 1/7/2016 “Climbing Fran” For time 21 thrusters (#95/#65) 6 rope climbs 15 thrusters 4 rope climbs 9 thrusters 2 rope climbsRead More
Workout of the Day “The Ghost” 6 rounds 1:00 row for max calories 1:00 as many reps as possible of burpees 1:00 as many reps as possible of double unders 1:00 rest Post WOD Alternating tabata -V ups -superman holdRead More
Pre WOD Every minute on the minute for 12 minutes Double Kettlebell Push Press 10 reps (even minutes, alternate arms) Double Kettlebell Alternating Reverse Lunge 10 reps (odd minutes) Workout of the Day 1/6/2016 5 rounds for time 5 deadlifts (#315/#225) 10 burpees over bar Post WOD 40 barbell rolloutsRead More
