June 2017

Pre WOD Close grip bench press 5 X 7 Workout of the Day In 15 minutes, climb as far up ladder in reps as possible... Read More

Workout of the Day “The Chief” 5 rounds 3:00 as many rounds as possible 3 power cleans (#135/#95) 6 pushups 9 squats 1:00 rest Post... Read More

Pre WOD 1 arm Dumbbell rows 5 X 20 (10R/10L) Workout of the Day Max distance overhead sandbag carry  (#65/#40) in 20 minutes. Every time... Read More

Pre WOD Every minute on the minute -1 power clean -1 hang squat clean Workout of the Day 3 rounds for time 30 calorie row... Read More

Workout of the Day Every minute on the minute for 40 minutes 1st min: 3 deadlifts 2nd min: 5 strict kettlebell presses 3rd min: 7... Read More

Workout of the Day Complete with a partner for time 1 mile run 10 wall walks 30 toes to bar 1200 meter run 10 wall... Read More

Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day 3 rounds for time 15 dumbbell cleans (#50/#35) 30 walking... Read More

Pre WOD 100 sandbag pull throughs (#65/#40) Workout of the Day “Randy” 75 snatches for time (#75/#55)

Pre WOD Back squat 10-10-10-10 Workout of the Day 5 rounds for time 400 run 20 sandbag high pulls (#65/#40) 10 lateral burpees over sandbag