August 2016

Workout of the Day Every minute on the minute for 25 minutes 1st min: 20 kettlebell swings (24kg/16kg) 2nd min: 15 pushups 3rd min: 50... Read More

Pre WOD Bench press 5-5-3-3-1-1-ME @ 50% of heaviest 1 rep Workout of the Day 10 minutes as many rounds as possible 5 DB push... Read More

Pre WOD 5 rounds, not for time 10 single leg Romanian dead lifts (5R/5L) 10-15 GHD situps Workout of the Day 7 rounds 2:00 15/12... 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 15 minutes as many rounds as possible 5 deadlifts (#295/#205) 50... Read More

Pre WOD Every minute on the minute for 12 minutes 1 snatch Workout of the Day For time 18-15-12-9-6-3 Calorie row Push press (#95/#65)

Pre WOD 5 rounds, not for time 10 ring rows 1:00 hollow rock Workout of the Day 4 rounds 1:00 AMRAP goblet squats (24kg/16kg) :30... Read More

Pre WOD Every minute on the minute for 12 minutes 1 clean and jerk Workout of the Day For time 800 meter run 50 kettlebell... Read More

Pre WOD Back squat 7-7-5-5-3-3 Workout of the Day 5 rounds for time 10 sumo deadlift high pull (#95/#65) 10 ring dips

Pre WOD Every minute on the minute for 10 minutes 4 front rack lunge steps Workout of the Day 5 rounds for time 20 calorie... Read More

Workout of the Day “Nancy” 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Post WOD Alternating double tabata -med ball mountain climbers... Read More