Workout of the Day Friday 3 rounds for time 10 dumbbell snatch right arm (#50/#30) 20 box jumps (24″/20″) 10 dumbbell snatch left arm 20 burpeesRead More
Pre WOD Partner med ball work 2 rounds 10 chest pass 10 overhead pass 10 right side pass 10 left side pass Seated partner must keep heels off ground at all times Workout of the Day Friday 4 rounds for time 25 meter sled drive (#180/#135) 50 squats 25 double unders Compare to 11/5/12 ...Read More
Pre WOD 5 rounds, not for time Workout of the Day Monday 15 minutes as many rounds as possible 6 box jumps (24″/20″) 9 pushups 12 kettlebell swings (32kg/24kg) Read More
Pre WOD 3 rounds, not for time 200 M run 2:00 plank hold Workout of the Day Saturday In two teams, complete as many reps/cal as possible in 20 minutes of: Tire flips Pushups Thrusters (30% of body weight) Burpees Row for calories Two people working at each station at a time, rotate to a...Read More
Workout of the Day Friday 2 rounds for time 500 meter row 40 wall ball shots (#20/#14) 30 walking lunge steps 20 sumo deadlift high pulls (#85/#55) 10 knees toelbows Compare to 1/8/13Read More
Pre WOD Partition in any manner Workout of the Day Friday 5 rounds for max reps :30 burpees :30 rest :30 kettlebell swings (24kg/16kg) :30 rest :30 10 meter shuttle sprints :30 rest CF Cardio WOD 30 double unders 400 M run 15 burpees 20 DU’s 600 M run 15 burpees 10 DU’s 800...Read More
Pre WOD In approx 15 minutes, work up to.. Workout of the Day Wednesday For time 5-4-3-2-1 Push jerk @ 75% Back squat- same load, double the reps Post WOD 40 barbell rolloutsRead More
