Pre WOD 5 rounds, not for time Workout of the Day Monday “Pushing Karen” 150 wall ball shots for time (#20/#14,10’/9′) Every time you break movement, complete 10 hand release pushups Read More
Pre WOD Partner med ball core work Workout of the Day Saturday With a partner, complete as many reps as possible 5:00 AMRAP 15 burpees 15 kettlebell swings 1:00 rest 5:00 AMRAP 15 deadlift (#155/#95) 15 wall ball shots (#20/#14) 1:00 rest 5:00 AMRAP 15 pullups 15 pushups 1:00 rest 5:00 AMRAP 15 box jumps...Read More
Workout of the Day Lumberjack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400mRead More
Workout of the Day Thursday 3 rounds for time 500 meter row 15 hanging power snatch (#75/#45) 15 knees to elbows Compare to 9/17/12 Post WOD Slip-N-SlideRead More
Pre WOD 4 rounds, not for time Workout of the Day Wednesday 10 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 kettlebell step ups (alternate legs) Read More
Workout of the Day Tuesday 20 minutes as many reps as possible 1st minute, 1 clean and jerk (#135/#85) 2nd minute, 2 clean and jerks 3rd min, 3 C&J etc………. Each time you can no longer complete the required number of reps, go back and start at 1 Post WOD 1:00 of each of...Read More
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
