Pre WOD 5 rounds, not for time Workout of the Day Tuesday 5 rounds 3:00 500 meter row (men) / 400 meter row (women) AMRAP hanging power clean (#95/#65) 1:00 rest Score is total HPC’sRead More
Pre WOD Double Tabata -flutter kick -front plank hold Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes of 10 goblet squats with kettlebell (24kg/16kg) 10 pushups 10 KB swings One teammate always rowing, switching every 500 meters, picking up where other teammate leaves offRead More
Pre WOD Turkish get ups 3R/3L 2R/2L Build to heaviest 1R/1/L, then X 3 Workout of the Day Friday 7 rounds for time 7 dumbbell squat cleans (#50/#30) 35 double undersRead More
Workout of the Day Thursday In 5 minutes, row to 50 calories as fast as possible, in remaining time acumulate as many additional calories as possible 2:00 rest In 5 minutes, complete 30 burpees as fast as possible, in remaining time acumulate as many additional burpees as possible 2 scores..total time to hit 50 cal and...Read More
Pre WOD For quality 100 perfect pushups (hand release) Workout of the Day Wednesday 12 minutes as many rounds as possible 5 power snatches (#95/#65) 10 lateral jumps over bar (over and back = 1)Read More
Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round Read More
Pre WOD 5 rounds, not for time Workout of the Day Monday “Climbing Karen” For time 150 wall ball shots (#20/#14)(10’/9′) For every break in movement do 1 rope climb (15′)Read More
Workout of the Day Friday In 10 minutes, climb as far up the ladder as possible 1 kettlebell swing (32kg/24/kg) 1 box jump (30″/24″) 2 KB swings 2 BJ’s 3/3, 4/4, etc……..Read More
