Pre WOD 5 rounds for quality Weighted Good Morning10 reps Ring Dips10 reps Weighted Dumbbell Situps10 reps Strict Pull-Ups10 reps Workout of the Day 7/17/2015 Double tabata -Jumping squats -Air squats -Jumping lunges -Lunge stepsRead More
Pre WOD Push Jerk7 X 2 Workout of the Day 7/16/2015 15 minutes as many rounds as possible 10 deadlifts (#225/#135) 15 wall ball shots (#20/#14)(10’/9′)Read More
Workout of the Day 7/15/2015 3 rounds for time 800 meter run 21 kettlebell swings (24kg/16kg) 21 burpees 15 KB swings 15 burpees 9 KB swings 9 burpeesRead More
Pre WOD Bench Press6 X 3 Workout of the Day 7/14/2015 “Death By Squat Clean” Complete one squat clean in the first minute (#135/#85), 2 in the second minute, 3 in the 3rd etc……. Each time you fail to complete required reps, reset back to 1 rep and continueRead More
Pre WOD 5 rounds, not for time Weighted Pullups5-7 reps Weighted Back Extentions10 reps Workout of the Day 7/13/2015 15 minutes as many rounds as possible 20 calorie row 10 power snatch (#95/#65) 5 burpeesRead More
Workout of the Day 7/11/2015 Complete in teams of 4 10:00 2 teammates complete AMRAP of dumbbell squat cleans (#30/#20) in the time it takes other 2 teammates to do a 200 meter med ball run then switch 2:00 rest 10:00 2 teammates complete AMRAP of burpees in the time it takes other 2 teammates...Read More
Pre WOD 6 sets of.. Power Snatch1 rep Hanging Squat Snatch1 rep Overhead Squat1 rep Workout of the Day 7/9/2015 For time 100 thrusters (#95/#65) or 100 pullups Every minute on the minute do 5 reps of the movement you didn’t chooseRead More
Workout of the Day 7/8/2015 For time 1000 meter row 100 double unders 5 rounds of “Cindy” (5 pullups/10 pushups/15squats) 100 double unders 1000 meter row Post WOD Accumulate 5:00 in front plank position Read More
Pre WOD 5 rounds, not for time Deadlift5 reps Strict Toes to Bar10 reps Workout of the Day 7/7/2015 10 minutes as many rounds as possible 7 box jumps (24″/20″) 7 burpeesRead More
