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 (#30/#20) Odd: AMRAP weighted box step oversRead 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 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400mRead 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 pullups Rest as necessary between rounds Post total reps Compare to 11/4/2015Read More
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 ring rows Workout of the Day For time: 800 meter run 40 hand release pushups 600 meter run 30 hand release pushups 400 meter run 20 hand release pushups 200...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 Tabata row for meters 1:00 rest Tabata abmat situps Add low four numbers of each tabata for scoreRead 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: 1 rep 2nd min: 2 reps 3rd min: 3 reps etc……. Stay on clock as long as possible, then reset back to 1 rep and continue Reset as many times as...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 farmers carry (24kg/16kg) AMRAP box jumps (24″/20″) 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 (#20/#14)(10’/9′) 21 lateral jumps over BB (over and back = 1)Read More
