Workout of the Day Saturday In teams of 3, complete as many reps as possible in 20 minutes of.. Wall ball shots (#20/#14) Deadlifts (3/4 avg BW of team) Pushups After every 30 WB shots, teammate doing WB’s takes ball for a 200 meter run while other 2 teammates do burpees. Switch stations each time...Read More
Pre WOD Partition as necessary Workout of the Day Friday 14:00 as many rounds as possible 10 dumbbell snatch, 5R/5L (#50/#30) 20 abmat situps 30 double undersRead More
Pre WOD 4 rounds, not for time Workout of the Day Thursday 5 rounds for max reps 3:00 300 meter row, AMRAP jumping barbell squats (#45/#25) 1:00 restRead More
Pre WOD 5 rounds, not for time Workout of the Day Tuesday 10:00 as many rounds as possible 5 pullups (chest to bar) 10 push press (#75/#45) 15 box jumps (24″/20″)Read More
Workout of the Day Saturday In teams of 5, complete as many reps as possible in 20 minutes of: Kettlebell clean and press (24kg/16kg) Row for calories Box jumps (24″/20″) Kettlebelll figure 8 walking lunge (24kg/16kg) Ring rows Switch stations each time teammate doing box jumps completes 20 repsRead More
Workout of the Day Friday 20 minutes, as many reps as possible of: 30 meter sled drive (#135/#90) 2 thrusters (#75/#45) 2 burpees 30 meter sled drive (#135/#90) 4 thrusters/4 burpees 30 meter sled drive (#135/#90) 6 thrusters/6 burpees………..etc Read More
Pre WOD Each minute on the minute for 10:00, hold the following positions Even minutes- bottom of squat Odd minutes- handstand Workout of the Day Wednesday Rotating tabata of the following.. Dynamic pushups Overhead plate lunge Russian twist Plate burpees All movements done with #45 bumper plate for guys, #25 for girls Complete 8 times...Read More
