October 2016

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 14 minutes Even: AMRAP renegade man makers... Read More

Workout of the Day Partner “Lumberjack 20” For time 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run... Read More

Pre WOD Overhead squat 5 X 5 Workout of the Day 5 rounds for time 5 deadlifts (#275/#155) 10 toes to bar 15 wall ball... Read More

Workout of the Day “Lynne” 5 rounds Max effort reps of bench press (BW) Max effort reps of pullups No rest between bench press and... Read More

Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 30 double unders

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 bent over barbell rows 2nd min: 5 strict pullups 3rd min: 10... Read More

Pre WOD Muscle clean to strict press 4 X 6 Workout of the Day Tabata row for meters 1:00 rest Tabata air squats 1:00 rest... Read More

Pre WOD Double kettlebell push press 5 X 5 Workout of the Day “Death by Squat Clean” 20 minutes as many reps as possible 1st min:... Read More

Pre WOD 5 rounds for quality 10 pistols 5-10 handstand pushups Workout of the Day Every 4:00 for 20:00 complete 500/400 meter row 50 meter... Read More

Pre WOD Close grip bench press 5 X 7 Workout of the Day 5 rounds for time 7 power cleans (#135/#95) 14 wall ball shots... Read More