Pre WOD Every minute on the minute for 12 minutes Even: 3 front squats Odd: 6 back squats Workout of the Day For time 21-18-15-12-9-6-3 Row for calories Kettlebell swings (32kg/24kg) Read More
Pre WOD Tabata thrusters (#45/#35)… bar may not be set down *even rounds hold bittom of front squat, odd rounds hold bar overhead Workout of the Day For time 50/35 cal Assault bike, then… 100 double unders / 50 abmat situps 80 DU’s / 40 SU’s 60 DU’s / 30 SU’s 40 DU’s / 20...Read More
Pre WOD 5 rounds, not for time 10 tall muscle snatch 10 1 leg double kettlebell romanian deadlift (alternate legs) Workout of the Day “Elizabeth” For time 21-15-9 Power clean (#135/#95) Ring dipRead More
Workout of the Day 15 minutes as many rounds as possible 15 wall ball shots 15 pullups Post WOD 3 rounds 1:00 front plank :30 R side plank :30 L side plank :30 L-sit :30 hollow rocks 2:00 restRead More
Pre WOD Bench press 4 X 10 Workout of the Day 6:00 as many rounds as possible 5 deadlift (#275/#195) 10 lateral over the bar burpees 3:00 rest 6:00 as many rounds as possible 5 devil press (#50/#35) 50 double unders Read More
Workkout of the Day Every 5 minutes on the minute for 25 minutes 30 squats 20/15 calorie row 7 power snatches (#115/#85) *post time of slowest roundRead More
Pre WOD 50 strict pullups *every break do 5 ring dips 7:00 time cap Workout of the Day 18:00 as many rounds as possible 60/40 calorie Assault bike, then… 3 wall ball shots (#20/#14) 3 burpees 6 WB shots 6 burpees, 9/9, 12/12, etc…..Read More
Workout of the Day “Fireworks” With a partner for time 800 run, then….. 7 rds 8 burpee pullups 17 wall ball shots (#20/#14) Then… 800 meter run 76 kettlebell swings (24kg/16kg)Read More
