Pre WOD Death by strict pullups Workout of the Day 10/30/2015 4:00 row for max calories 2:00 rest 4:00 AMRAP dumbbell bench press (#50/#30) 2:00 rest 4:00 AMRAP power snatch (#75/#55) 2:00 rest 4:00 AMRAP abmat sit upsRead More

Pre WOD 5 rounds, not for time Deadlift5 reps Strict Toes to Bar10 reps Workout of the Day 10/29/2015 10 minutes as many rounds as possible 10 kettlebell clean and press (24kg/16kg) 10 burpeesRead More

Workout of the Day 10/28/2015 2 rounds 4:00 500/400 meter row AMRAP wall ball shots (#20/#14)(10’/9′) 1:00 rest 4:00 500/400 meter row AMRAP box jumps (24″/20″) 1:00 rest 4:00 500/400 meter row AMRAP kettlebell swings (24kg/16kg) 1:00 restRead More

Pre WOD Press5 X 8 Workout of the Day 10/27/2015 15 minutes as many rounds as possible 5 power cleans (#155/#95) 15 abmat situps 45 double undersRead More

Pre WOD Back Squat7 X 3 Workout of the Day 10/26/2015 2 rounds for time 40 calorie row 40 hand release pushups 40 walking lunge steps (L+R=1)Read More

Pre WOD 5 rounds, not for time Romanian Deadlift5 reps V-ups15 reps Workout of the Day 10/23/2015 15 minutes as many rounds as possible 3 plyo med ball pushups (L+R=1) 6 strict rope pullups 9 box jumps (24″/20″)Read More

Pre WOD Every minute on the minute for 10 minutes Clean and Jerk2 reps Workout of the Day 10/22/2015 5 rounds 1:00 AMRAP wall ball shots (#20/#14)(10’/9′) 1:00 AMRAP double unders 1:00 AMRAP abmat situps 1:00 restRead More

Pre WOD Front Squat5 X 5 Workout of the Day 10/21/2015 25 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 burpeesRead More

Pre WOD Partition in any manner Strict Pull-Ups40 reps Ring Dips40 reps OR Muscle-up20 reps Workout of the Day Diane 21-15-9 Deadlift (225/155lb) Handstand Push-upsRead More

Pre WOD Close Grip Bench Press7 X 3 Workout of the Day 10/19/2015 8 rounds :45 row for max calories :15 rest :45 amrap dumbbell squat cleans (#50/#30) :15 restRead More