Workout of the Day Tuesday 10 minutes as many rounds as possible 10 med ball cleans (#20/#14) 10 overhead walking lunge steps with med ball Post WOD 100 partner med ball situps over boxRead More
Pre WOD 5 rounds, not for time Workout of the Day Monday Paleo Challenge WOD #1 redo For time: 750 meter row, then.. 3 rounds 30 abmat situps 20 push press (#95/#65) 10 burpees, then.. 500 meter row Compare to 1/27/14Read More
Workout of the Day Friday Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats,...Read More
Pre WOD 4 rounds, not for time 300 meter row 2:00 front plank 1:00 rest Workout of the Day Thursday 10 minutes as many rounds as possible 5 dumbell squat cleans (#50/#30)(per hand) 5 kettlebell swings (32kg/24kg)Read More
Workout of the Day Wednesday In 15 minutes, complete 21-15-9 Pullups Power clean (#115/#75) Lateral barbell jumps (L+R=1) Then, with any remaining time, complete as many front squats as possible with same bar/load used for cleans Score is total front squatsRead More
Pre WOD Partition as necessary Workout of the Day Tuesday Tabata Dumbbell snatch (#50/#30) Row for calories Box jumps (30″/24″) Situps Score is total of low interval of each movementRead More
Pre WOD Roxanne burpees Workout of the Day Saturday With a partner, complete the following for time 75 goblet squats (24kg/16kg) 75 russian twists with med ball 75 pushups 75 kettlebell swings 75 med ball cleans One teammate completes reps while other jumps rope, altenate as necessaryRead More
