March 2022

Workout of the Day “White” 5 rounds for time3 Rope Climbs10 Toes to Bar21 Overhead Plate Walking Lunges (45/35)400m Run

Pre WOD Bench press 3 X 10 Workout of the Day “Nicole” 20:00 as many reps as possible400 meter runMax reps Pull-ups Note number of... Read More

Workout of the Day “Resting Bike Kelly” 4 rounds for time 35/28 Cal Bike30 Box Jumps (24/20)30 Wall Ball Shots (20/14) -2:00 Rest b/t Sets-

Workout of the Day AMRAP x 8 MINUTES8 DB Front Squats (50/35)|(35/20)8 DB Alt. Suitcase Step-Ups (24/20)40 Double Unders-Rest 2:00-AMRAP x 6 MINUTES6 DB Front... Read More

Pre WOD On a 20:00 running clock, build to a heavy 1 rep power snatch Workout of the Day “Power Plus Amanda” For time 11-9-7-5Power... Read More

Pre WOD In 20:00, build to a heavy 1 rep power clean Workout of the Day 5 Rounds For Time 15/12 Cal Bike9 Hang Power... Read More

Workout of the Day For Time 50 Air Squats25 Pull-Ups50 KB Alt. Goblet Lunges (53/35)25 Toes to Bar100 Up-Downs25 Toes to Bar50 KB Alt. Goblet... Read More

Pre WOD In 15:00, build to a heavy 1 rep push jerk or split jerk Workout of the Day 15:00 AMRAP 500/400m Row10 Hand Release... Read More