Workout of the Day Every minute on the minute for 30 minutes 1st minute: 5 back squats 2nd minute: 5 strict press 3rd minute: 5 weighted pullups Read More
Pre WOD Every 2 minutes on the minute for 14 minutes -power clean -hang power clean -hang squat clean and jerk Workout of the Day 4 rounds :40 row for max calories :20 rest :40 AMRAP jumping squats :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest Read More
Workout of the Day Complete for time in teams of 3 150 cleans (#125/#85) 150 calorie row 150 situps 150 DB snatches (#45/#25) 150 box jumps (24″/20″) 150 pullups 150 overhead weighted walking lunge steps (#45/#25) 150 squat jumps 150 DB floor press (#50/#35) 150 lateral jumps *no 2 people may be performing the same...Read More
Workout of the Day For time 10-8-6-4-2 Manmakers (#50/#35) 5-4-3-2-1 Rope climbs *alternate movements Post WOD Accumulate 2:00 in each of the following positions -L sit -L hang -GHD plank holdRead More
Pre WOD Overhead barbell lunge steps 4 X 8 Workout of the Day 20 minutes as many rounds as possible 4 power cleans (#155/#115) 8 ring dips 12 burpeesRead More
Pre WOD 5 rounds not for time 5 Pendlay rows 10-15 GHD situps Workout of the Day 5 rounds for time 10 front squats (#135/#95) 10 kettlebell swings (32kg/24kg)Read More
Pre WOD Kettlebell suspended bench press 5 X 10 After each set of BP, perform 1 strict pullup every :05 starting at :00 for :45 without coming off bar Workout of the Day 6 rounds :30 AMRAP power snatch (#95/#65) :30 rest :30 row for max calories :30 rest Read More
Workout of the Day 30 minute AMRAP with a partner P1: 1 rope climb, 2 hang squat cleans (#185/#125), 3 wall walks P2: double KB front rack hold (24kg/16kg) Switch places then both partners run 100 meters, add 100 meter to run after each roundsRead More
