January 2019

Workout of the Day 3 rounds for time 30/21 calorie Assault bike 3 rounds of “Cindy” (5 pullups/10 pushups/15 squats) OR 3 rounds of “Mary”... Read More

Pre WOD 3 rounds not for time :30 double kettlebell bottom of squat hold 10 bent over KB rows 50 band pull aparts 2:00 rest... Read More

Pre WOD Every minute on the minute for 12 minutes Even: 5 strict press Odd: 5-7 weighted pullups Workout of the Day 5 rounds as... Read More

Workout of the Day For time 25-20-15-10-5 Box jump overs (24″/20″) Toes to bar Then, immediately into…. 5-10-15-20-25 Hang power snatch (#75/#55) Wall ball shots... Read More

Pre WOD 3 rounds, not for time 10 hollow rocks 10 medball mountain climbers 10 MB russian twists 10 MB situps *rest 1:00 between rounds... Read More

Workout of the Day For time 120 double unders / 60 abmat situps / 60 squats / 30 pushups 100 / 50 / 50 /... Read More

Pre WOD In 20-25 minutes, find your heaviest 1 rep clean Workout of the Day 12 minutes as many rounds as possible 300/225 meter row... Read More