Pre WOD 5 rounds, not for time 40 meter sled drive (#205/#160) Workout of the Day Friday 2 rounds for time 800 meter run 30 jumping barbell squats (#45/#35)Read More
Workout of the Day Wednesday Start with 1 rep of each movement and move as far up the ladder as possible in 14 minutes of.. Power clean (#135/#85) Box jump (24″/20″) Burpees 1-1-1/2-2-2/3-3-3 etc……… Read More
Workout of the Day Monday 5 rounds for max reps/calories 1:00 row for cal :30 rest 1:00 wall ball shots (#20/#14) (10’/9′) :30 rest 1:00 sumo deadlift high pull (#75/#45) :30 restRead More
Pre WOD Death by 10 meters and burpees Workout of the Day Friday Not for time, partition reps and movements as necessary 30 deadlift (1.5 X BW) 30 bench press (BW) 30 power cleans (.75 X BW) Read More
Workout of the Day Thursday 40 minutes as many rounds as possible 40 meter sled drive (#180/#135) 400 meter run 40 calorie row 40 double undersRead More
Pre WOD 6 sets of 3 position power snatch -Floor -Above knees -Hips Workout of the Day Wednesday For time 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Man makers (#40/#25) Toes to barRead More
Pre WOD 5 rounds, not for time Workout of the Day Tuesday 15 minutes as many rounds as possible 300 meter row 20 lateral burpees over bar 10 push press (#95/#65)Read More
Pre WOD 6 rounds, not for time Workout of the Day Monday 12 minutes as many rounds as possible 7 kettlebell swings (24kg/16kg) 7 KB figure 8 walking lunge steps (L+R=1) 7 KB goblet squats Read More
