November 2016

  Pre WOD Every 3 minutes on the minute for 18 minutes complete.. 5 back squats Building weight Workout of the Day 3 rounds for... Read More

Pre WOD Push press 5 X 5 Workout of the Day 4 rounds 3:00 as many rounds as possible 15 kettlebell swings (24/16) 10 weighted... Read More

Pre WOD 20 muscle ups (strict if possible) or MU skill work OR 40 ring rows and 40 ring dips (partition as necessary) Workout of... Read More

Workout of the Day 6:00 Partner 1: 250/200 meter row Partner 2: AMRAP 6 lunges (L+R=1)/6 barbell situps (#45/#35) 2:00 rest 6:00 Partner 1: 250/200... Read More

Workout of the Day “Artie” 20 minutes as many rounds as possible 5 pullups 10 pushups 15 squats 5 pullups 10 thrusters (#95/#65) Post WOD... Read More

Pre WOD Front rack weighted step ups 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 14 minutes Even: 7... Read More

Pre WOD 5 rounds not for time 5 bent over barbell rows 10-15 GHD situps Workout of the Day 4 rounds 3:00 AMRAP 3 sumo... Read More

Pre WOD Every minute on the minute for 15 minutes 1st minute: 5 push press 2nd minute: 5 ring dips 3rd minute: 10 hand release... Read More

Pre WOD 5 rounds, not for time 1 rope climb (legless if possible) 10 weighted back extensions Workout of the Day 5 rounds 2:00 250/200... Read More