July 2016

Workout of the Day With a partner for time 100 wall ball shots (alternate every 5 reps) 20 rounds of “Cindy” (5 pullups/10 pushups/15 squats).. alternate... Read More

Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day Every minute on the minute for 14 minutes 3 bent over... Read More

Workout of the Day For time 400 meter run 25 thrusters (#95/#65) 150 double unders 25 thrusters 400 meter run Post WOD Double tabata -flutter... Read More

Pre WOD In 20 minutes, find your heaviest 1 rep deadlift Workout of the Day “Randy” 75 snatches for time (#75/#55)

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 bent over barbell row 2nd min: 5 strict pullups 3rd min: 5... Read More

Pre WOD Bench press 5 X 5 20 hollow rocks after each set Workout of the Day 3 rounds for time 25 calorie row 25... Read More

Workout of the Day In teams of 4 for time Shuttle sprint (50m/100M/150M/200M) 63-45-27 (only 3 working at a time) Dumbell hang power cleans (#40/#30)... Read More

Pre WOD 5 rounds, not for time 10 single leg romanian deadlifts (5R/5L) 10-15 GHD situps Workout of the Day 20 minutes as many rounds... Read More

Pre WOD Every 2 minutes for 12 minutes -power clean -hang power clean -push/split jerk Workout of the Day 5 rounds for time 500 meter... Read More

Workout of the Day 10 rounds 1st minute:  :45 row for max calories 2nd minutes: max reps abmat situps 3rd minutes: max reps kettlebell swings... Read More