Workout of the Day 30 minutes as many rounds as possible 20 calorie row 30 box jumps (24″/20″) 40 overhead weighted walking lunge steps (#45/#25) 50 abmat situps Read More
Pre WOD Bench press 5-5-3-3-1-1 Workout of the Day 10 rounds as many reps as possible :30 sumo deadlift high pull (#75/#55) :30 lateral over the bar burpees :30 squats :30 restRead More
Pre WOD Thruster 5 X 5 Workout of the Day 18 minutes as many reps as possible 200 meter run Max effort pushups 200 meter run Max effort pullups Score total pushups and pullupsRead More
Workout of the Day With a partner for time 1K row while partner holds front plank (switch every 250 meters), then, 10 rounds of.. (alternate rounds with teammate) 10 deadlifts (#135/#95) 10 barbell pushups 1K row while partner holds front plank (switch every 250 meters), then, 10 rounds of.. (alternate rounds with teammate) 5 squat...Read More
Pre WOD Every minute on the minute for 10 minutes Even: 40 double unders or DU practice Odd: 15 kettlebell swings (24kg/16kg) Workout of the Day 3 rounds for time 400 meter run 30 abmat situps 20 pullups 10 power cleans (#155/#115)Read More
Pre WOD 5 rounds not for time 3 strict press 2 push press 1 push/split jerk Workout of the Day 10 rounds :40 row for max calories :20 rest :40 amrap burpees :20 restRead More
Pre WOD Weighted front rack step ups 5 X 10 Workout of the Day 15 minutes as many rounds as possible 10 deadlifts (BW) 15 hand release pushups 30 russian twists with med ball (#20/#14)(L+R=1)Read More
Workout of the Day With a partner for time 100 wall ball shots (alternate every 5 reps) 20 rounds of “Cindy” (5 pullups/10 pushups/15 squats).. alternate each round 100 wall ball shots (alternate every 5 reps) Post WOD 3 rounds 10 GHD situps 20 toes to bar 30 swimmers Read More
Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day Every minute on the minute for 14 minutes 3 bent over barbell rows 6 hang power cleans 9 push press Athlete chooses weight Read More
