August 2017

Pre WOD 4 rounds for quality 10 ring fallouts 10 floor wipers 10 V-ups Workout of the Day Every 2 minutes on the minute for... Read More

Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day For time 5 front squats (#135/#95) 5 lateral over the bar burpees 5-10-15-20 meter shuttle sprint... Read More

Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day 18 minutes as many rounds as possible 18 DB weighted lunge steps (#40/#30) 12 ring... Read More

Pre WOD Alternating double tabata -chin over bar hold -ring support hold Workout of the Day 6:00 50/35 calorie row, then… AMRAP 3 KB strict... Read More

Workout of the Day Complete with a partner for time 800 meter sandbag run (#80/#65) 100 alternating partner medball situps 600 meter sandbag run 80 box jumps,... Read More

Pre WOD Bench press 5-5-3-3-1-1-AMRAP @ 50% Workout of the Day 150 wall ball shots for time (#20/#14 *every break do 7 strict pulluos

Pre WOD Every minute on the minute for 10 minutes Even: 1 rope climb (legless if possible) Odd: 40 double unders Workout of the Day... Read More

Pre WOD Every minute on the minute for 15 minutes !st min: 5 deadlifts 2nd min: 10 knees to opposite elbow 3rd min: rest Workout... Read More

Workout of the Day 6 rounds 3:00 400 meter run AMRAP power cleans (#155/#105) Post WOD 40 barbell rollouts

Workout of the Day Every 2 minutes on the minute for 20 minutes 3 back squats Post WOD Banded partner sprints 4 X 50