Workout of the Day Saturday In teams of 5, complete 2 rounds for max reps 2:00 kettlebell swings (24kg/16kg) 2:00 mountain climbers 2:00 situps 2:00 dumbbell thrusters (#30/#20) 2:00 lateral paralette jumps 2:00 restRead More
Pre WOD Death by 10 meters + pushups Workout of the Day Friday 3:00 as many reps as possible 7 med ball cleans (#20/#14) 7 burpees 1:00 rest 3:00 as many reps as possible 7 wall ball shots 7 box jumps (24″/20″) 1:00 rest 3:00 as many reps as possible 7 med ball overhead walking lunge...Read More
Pre WOD 4 rounds not for time Workout of the Day Thursday For time 750 meter row 21-15-9 Kettlebell swings (32kg/24kg) Knees to elbows 750 meter rowRead More
Pre WOD Every minute on the minute for 7 minutes perform Workout of the Day Wednesday 10 rounds as many reps as possible :30 sumo deadlift high pull (#75/#45) :30 lateral over the bar burpees :30 squats :30 restRead More
Workout of the Day Tuesday 2 rounds for time 25 calorie row 25 ring dips 25 calorie row 25 push press (#75/#45) 25 calorie row 25 pushups Compare to 9/10/13Read More
Pre WOD Musical med balls Workout of the Day Saturday In teams of 3 complete the following, rotating teammates at each row interval as follows 5 cal row 10 cal row 15 cal row…etc, continue to 40 cal row while other 2 teammates do partner wall ball shots After 40 cal row, go back down...Read More
Workout of the Day Friday 4:00 500 meter row/AMRAP kettlebell swings (24kg/16kg) 1:00 rest 4:00 500 meter row/AMRAP shoot throughs 1:00 rest 4:00 500 meter row/AMRAP med ball cleans (#20/#14) 1:00 rest 4:00 500 meter row/AMRAP burpees Score is total reps completed of all four movementsRead More
Workout of the Day Thursday Tabata Dynamic step ups (L+R=2) Situps Double unders Dumbbell thrusters (#30/#20) Complete all 8 intervals of each movement before moving to next. Score is total of lowest interval of each movement Read More
