September 2018

Workout of the Day For time 1 mile run 50 pullups 50 burpees 50 box jumps 50 situps 50 lunges 50 kettlebell swings  

Pre WOD Every minute on the minute for 10:00 2 hang powwer cleans Workout of the Day For time 21-15-9-15-21 Wall ball shots (#20/#14) Assault... Read More

Workout of the Day 10 rounds for time 20/15 calorie row 15/10 pushups 10 DB snatches (#50/#35)(alternate arms)  

Pre WOD Kettlebell Z press 5 X 7 Workout of the Day 5 rounds for time 4 deadlifts (#295/#205) 40 double unders 400 meter run

Pre WOD Every minute on the minute for 15 minutes 1st minute: 3 strict or weighted pullups 2nd minute: 5 ring rows 3rd minute: 7... Read More

Workout of the Day In 10:00 row for as many calories as possible *every 2:00 on the minute, do 5 burpees and 10 kettlebell swings... Read More

Workout of the Day 6 rounds with a partner P1: 400 meter run P2: move and stack 10 #35 sandbags Post WOD Abmat situps 60-50-40-30-20-10... Read More

Workout of the Day Every minute on the minute for 40 minutes 1st min: 5-10 handstand pushups 2nd min: 5-10 strict pullups 3rd min: 5-10... Read More

Workout of the Day “The Bear” 5 rounds 7 cycles of… Power clean Front squat Overhead (p.press/jerk) Back squat Overhead (p.press/jerk) *may not put bar... Read More

Workout of the Day 20 minutes as many rounds as possible 200 meter run 20 sandbag front lunges (#75/#55) 20 sandbag pushup / pull throughs... Read More