Workout of the Day For time 500 meter row 50 Box Jump + Step-Down (24″/20″) 40 DBL KB Front Rack Lunges (16kg/12kg) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 500 meter rowRead More
Pre WOD 12:00 handstand pushup skill work Workout of the Day Every 4:00 for 24:00 7 Up-Down Devil’s Press (35/20) 14 DB Front Squat 16/13 Cal BikeRead More
Workout of the Day 35:00 as many rounds as possible 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice* *Athlete Choice (can pick one or mix it up!)… -Hollow Hold or Rocks -Plank Hold or Plank -Shoulder Taps -Dead -bugs -Quad Heel Touches -Sit-ThrusRead More
Workout of the Day 7:00 as many rounds as possible 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105) -Rest 3:00, then… 5:00 as many round as possible …pick-up where you left offRead More
Pre WOD 5 sets of… 2 push press + 1 push jerk + 1 split jerk Workout of the Day Every minute on the minute for 12:00 Even: 7 Push press then max push Jerks until :50 (115/75) Odd: 5 Burpees then double unders task priority* *Intro – 75 Fast Single Unders Intermediate – 40...Read More
Pre WOD In 15:00, find your heaviest 5 rep deadlift Workout of the Day “Christine” 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (24″/20″) Read More
Workout of the Day In teams of 3, complete 3 rounds of… 100 wall ball shots 100 calorie bike 100 toes to bar Post WOD 4 sets, not for time 10 renegade rows 10 DB hammer curls 10 DB bicep curls 10 DB bent over rows Read More
Workout of the Day 15 minutes as many rounds as possible 2 rope climbs 25 hang muscle snatches (#75/#55) 75 double unders Post WOD 3 rounds, not for time 20 Banded Face Pulls 20 Banded Tricep Pull Down 20 Alt. V-UpsRead More
