Workout of the Day “Beast 12” For time 25 walking lunges 20 pullups 50 box jumps 20 double unders 25 ring dips 20 knees to elbows 30 kettlebell swings (24/16) 30 abmat situps 30 dumbbell hang squat cleans 25 back extensions 30 wall ball shots 3 rope climbsRead More
Pre WOD Every minute on the minute for 10 minutes, complete.. Clean and Jerk2 reps Workout of the Day 11/24/2015 In 12 minutes, ascend as far as possible 1 pullup 1 burpee 2 PU’s 2 burpees 3/3.4/4 etc….Read More
Pre WOD 4 rounds, not for time Weighted Good Morning10 reps GHD Sit ups10-15 reps Workout of the Day 11/23/2015 5 rounds for time 25/20 calorie row 20 wall ball shots (#20/#14)(10’/9′) 15 ring pushupsRead More
Pre WOD For quality, not time 10-9-8-7-6-5-4-3-2-1 Strict pullups Strict ring dips Workout of the Day 11/20/2015 For time 30 Curtis P’s (#115/#75)Read More
Pre WOD Every minute on the minute for 10 minutes complete… Power Snatch1 rep Snatch Balance1 rep Overhead Squat1 rep Workout of the Day 11/19/2015 For time 50 burpee box jumps (24’/20′) Every minute on the minute complete 5 deadlifts (#225/#155) Start with deadliftsRead More
Pre WOD Front Squat5 X 5 Workout of the Day 11/18/2015 5 rounds 3:00 AMRAP 6 DB weighted box step overs (#30/#20) 12 jumping squats 24 double unders 1:00 restRead More
Pre WOD Press8 X 3 Workout of the Day 11/17/2015 For time 21-18-15-12-9-6-3 Row for calories Wall ball shots (#20/#14)(10’/9′) Russian twist with med ball (L+R=1)Read More
Pre WOD In 20 minutes, find your heaviest .. Clean1 rep …then, do 3-5 heavy singles Workout of the Day 11/16/2015 Alternating tabata -lateral box hops -kettlebell swings (24kg/16kg) -jumping lunges -burpees 8X through cycle Score lowest interval of each movementRead More
