Pre WOD 5 rounds, not for time Thruster5 X 5 GHD Sit ups10-15 reps Workout of the Day 9/3/2015 15 minutes as many rounds as possible 5 clapping pushups 10 med ball cleans (#20/#14) 150 meter run with med ballRead More
Pre WOD Do 20 V ups after each set of bench press Bench Press5 X 3 Workout of the Day 9/2/2015 Every 2:00 for 10:00 complete a 15/10 calorie row then as many burpees as possible Rest 2:00 Every 2:00 for 10:00 complete 40 double unders then as many weighted dumbbell box step overs (#30/#20)(24″/20″)...Read More
Pre WOD Every :30 for 8 minutes perform… Power Clean1 rep AHAP Workout of the Day 9/1/2015 10 minutes as many rounds as possible 7 kettlebell swings (32kg/24kg) 7 pullups Post WOD Death by 10 metersRead More
Pre WOD Double tabata -Abmat situps -Front plank -Hollow rock -Superman Workout of the Day 8/31/2015 In 16 minutes, ascend as far up the ladder of calories and reps as possible 2 calorie row 1 dumbbell thruster (#40/#25) 4 calorie row 2 DB thrusters 6 calorie row 3 DB thrusters 8/4, 10/5, etc……Read More
Workout of the Day 8/29/2015 With a partner, complete for time Travel 200 meters with kettlebells, stopping every 50 meters to do 10 swings Run 200 meters Travel 200 meters with a barbell (#135/#85), stopping every 50 meters to do 10 deadlifts Run 200 meters Travel 200 meters with dumbbells (#30/#20), stopping every 50 meters...Read More
Pre WOD Alternating Kettlebell Press5 X 10 Workout of the Day 8/28/2015 15 minutes as many rounds as possible 20/15 calorie row 10 ring dips 5 deadlifts (#275/#165)Read More
Pre WOD 5 rounds, not for time Front Rack Barbell Reverse Lunge Steps10 reps (alternate legs) Weighted Pullups5-8 reps Workout of the Day 8/24/2015 Every minute on the minute for 16 minutes, complete 8 wall ball shots (#20/#14)(10′). In the remainder of each minute complete as many burpees as possibleRead More
