July 2019

Pre WOD In 15-20 minutes, find your heaviest 1 rep front squat Workout of the Day 10 rounds for time 1 rope climb 5 front... Read More

Workout of the Day 5 rounds for time 400 meter run 30 pushups 30 GHD situps

Workout of the Day 2 rounds for time  50 push jerks (#95/#65) 50/35 calorie Assault bike 50 deadlifts (#185/#125) 50 calorie row

Workout of the Day With a partner… 8:00 P1: 400 meter run P2: AMRAP of… 7 pullups 14 wall ball shots (#20/#14) 3:00 rest 8:00... Read More

Workout of the Day In 20 minutes… Complete as many double KB front rack squats as possible *every time you break, complete.. 5 burpees 10... Read More

Pre WOD 5 rounds, not for time 10 weighted good mornings 30 flutter kicks Workout of the Day “Death by Dumbell Snatch” 20 minutes as... Read More

WOD 8:00 as many rounds as possible 250/200 row 10 kettlebell swings (32kg/24kg) 3:00 rest 8:00 as many rounds as possible 15/10 calorie Assault bike... Read More

Workout of the Day 25 minutes as many rounds as possible 5 sandbag clean and jerkd (#85/#60) 10 sandbag stepups (24″/20″) 15 /10 calorie Assault... Read More

WOD Every 2:30 for 15:00 7 deadlifts 7 strict press 7 strict knees to elbows Post WOD 4 X 50 banded partner sprint