Workout of the Day For time 400 meter run 25 thrusters (#95/#65) 150 double unders 25 thrusters 400 meter run Post WOD Double tabata -flutter kick -front plankRead More
Pre WOD Every minute on the minute for 15 minutes 1st min: 5 bent over barbell row 2nd min: 5 strict pullups 3rd min: 5 ring rows Workout of the Day 15 minutes as many rounds as possible 10 overhead weighted lunge steps (#45/#25) 15 box jumps (24″/20″) 10 wall ball shots (#20/#14)(10’/9′) Read More
Pre WOD Bench press 5 X 5 20 hollow rocks after each set Workout of the Day 3 rounds for time 25 calorie row 25 burpees 25 kettlebell swings (24kg/16kg) Read More
Workout of the Day In teams of 4 for time Shuttle sprint (50m/100M/150M/200M) 63-45-27 (only 3 working at a time) Dumbell hang power cleans (#40/#30) Burpee box jumps Shuttle sprint (50m/100M/150M/200M) 63-45-27 (only 3 working at a time) Dumbell snatch (#40/#30) Weighted situps (#45/#25) Shuttle sprint (50m/100M/150M/200M) PostWOD Bring Sally Up Read More
Pre WOD 5 rounds, not for time 10 single leg romanian deadlifts (5R/5L) 10-15 GHD situps Workout of the Day 20 minutes as many rounds as possible 200 meter run 1 rope climb 7 dumbell squat cleans (#40/#30) 1 rope climb Read More
Pre WOD Every 2 minutes for 12 minutes -power clean -hang power clean -push/split jerk Workout of the Day 5 rounds for time 500 meter row 15 ring dips 50 double undersRead More
Workout of the Day 10 rounds 1st minute: :45 row for max calories 2nd minutes: max reps abmat situps 3rd minutes: max reps kettlebell swings (32kg/24kg) Read More
Pre WOD Every 2 minutes for 14 min 1 power snatch 3 overhead squats Workout of the Day 18 minutes as many rounds as possible 100 meter farmers carry (24kg/16kg) 10 pullups (5 strict/5 kipping) 100 meter waiters walk (24kg/16kg)(50 meters R arm/50 meters L arm) 10 hand release pushups Read More
Pre WOD Back squat 10-10-10-10 Workout of the Day 15 minutes as many rounds as possible 5 dumbbell push press (#40/#30) 10 DB weighted lunges 5 burpeesRead More
