April 2018

Pre WOD Split squat 5 X 10 (5R/5L) Workout of the Day 3 rounds 4:00 300/250 meter row Shuttle sprint 10-20-30 meters AMRAP pushups 2:00... Read More

Workout of the Day Complete with a partner P1: 400 meter run P2: AMRAP deadlifts (#185/#135) 10 synchro burpees 1:00 rest P1: 400 meter run... Read More

Pre WOD Push press 7 X 3 Workout of the Day For time 40-30-20-10 80-60-40-20 Sumo deadlift high pull (#75/#55) Double unders

Pre WOD Back squat 5 X 3 Workout of the Day 5 rounds for time 200 run, then… 3 rounds of 3 strict pullups 4... Read More

Workout of the Day 7 rounds :40 row for max cal :20 rest :40 amrap burpees :20 rest :40 amrap power snatch 135/95 :20 rest

Workout of the Day 400 meter overhead sandbag carry 105/70 for time *every time bag is dropped, perform 10 SB front squats, then run 400... Read More

Pre WOD Close grip bench press 5 X 7 Workout of the Day 14 minutes as many rounds as possible 2 rope climbs -1 legless 12... Read More

Pre WOD For quality, not time 10-9-8-7-6-5-4-3-2-1 Strict press Strict pullups Workout of the Day 5 rounds for time 5 deadlifts (#225/#155) 50 double unders

Pre WOD 5 rounds, not for time 20 1 arm DB rows (10R/10L) :30 L-sit Workout of the Day “Nancy” 5 rounds for time 400... Read More