April 2017

Workout of the Day Complete with a partner 3 rds 20 pulls on rower for max cal AMRAP MB cleans 3rds 20 pulls on rower... Read More

Pre WOD Weighted step ups 5 X 6 (3R/3L) Workout of the Day For time 21-15-9 Shoulder to overhead (#135/#95) Chest to bar pullups

Pre WOD Every  2 minutes foe 14 minutes 2 squat cleans Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 ring pushups Compare... Read More

Workout of the Day Every minute on the minute for 30 min 1st min: 18/15 calorie row 2nd min: 15 kettlebell swings (24 kg/16kg) 3rd... Read More

Pre WOD Every minute on the minute for 10 minutes Even: 5 bent over barbell rows Odd: 1 legless rope climb Workout of the Day... Read More

Pre WOD Back squat 5 X 5 Workout of the Day 12 minutes as many rounds as possible 8 DB snatches R arm (#50/#35) 8... Read More

Workout of the Day With a partner, complete for time 10-9-8-7-6-5-4-3-2-1 Thrusters (#95/#65) Calorie row 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (24kg/16kg) Burpees 10-9-8-7-6-5-4-3-2-1 Box jumps (24″/20″) Pullups... Read More

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

Workout of the Day “DT” 5 rounds for time 12 deadlifts (#155/#105) 9 hang power cleans 6 push jerks Post Wod 50 barbell rollouts

Workout of the Day 35 minutes as many rounds as possible 500 meter row 400 meter run 50 double undaers