Workout of the Day 4/18/2015 With a partner, complete as many reps as possible. Switch movements every 250/200 meters on the rower picking up where your teammate left off 8:00 Teammate 1: 250/200 meter row Teammate 2: amrap 8 sumo dead lift high pulls (#75#/55) / 8 burpees 2:00 rest 8:00 Teammate 1: 250/200 meter...Read More
Pre WOD Weighted Overhead Step Ups6 X 6 (3R/3L) Workout of the Day 4/17/2015 3 rounds for time 30/20 calories row 30 deadlifts (#135/#85) 30 wall ball shots (#20/#14)(10’/9′)Read More
Pre WOD asdasdasdasdasdasd 1 Arm Kettlebell Row1 1 Arm Kettlebell Row1 Plank Hold1 Workout of the Day For time 3 rounds 21/15 calorie row 15 wall ball shots (#20/#14)(10’/9′) 9 kettlebell swings (32kg/24kg) 2:00 rest 3 rounds 21 10 meter shuttle sprints 15 box jumps (24″/20″) 9 man makers (#30/#20) Post WOD 100 AB mat...Read More
Pre WOD Squat Clean2-2-2-1-1-1 Workout of the Day 4/16/2015 Every minute on the minute for 18 minutes 1st minute: ME strict pullups 2nd minute: 15 unbroken dumbbell bench press (AHAP) 3rd minute: 20 lateral jumps (over and back=1)Read More
Pre WOD 3 rounds for quality Weighted Good Morning10 reps Pistols10 reps GHD Sit ups10-15 reps Workout of the Day 4/14/2015 12 minutes as many rounds as possible 1 power snatch (#95/#65) 2 ring pushups 2 power snatch 4 ring pushups 3 power snatch 6 ring pushups etc………..Read More
Workout of the Day Squat a Ton and Run 4 rounds for time Squat a ton 400 meter run #225=10 reps #205=11 reps #185=12 reps #155=15 reps #135=17 reps #115=20 reps #95=24 reps #65=35 reps #45=50 reps Women weight=3/4 tonRead More
Pre WOD 1 Leg Barbell Deadlift 1 test movement Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which...Read More
