Workout of the Day 45 minutes as many rounds as possible 17 power cleans (#95/#75) 75 squats 200 meter weighted carry (carry bar used for PC’s) Read More
Pre WOD Bench press 10-8-6-4-2 Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#275/#185) 100 meter farmers carry (24kg/16kg) 50 double unders Read More
Pre WOD 4 rounds, not for time 10 weighted good mornings 10-15 GHD situps Workout of the Day In 20 minutes, climb as far up dumbbell snatch ladder as possible 250 meter row 10 DB snatches (#30/#20) 250 meter row 10 DB snatches (#35/#25) 250 meter row 10 DB snatches (#40/30) etc….continue to increase snatch...Read More
Pre WOD Back squat 6 X 3 Workout of the Day For time 125 wall ball shots (#20/#14)(10’/9′) Every minute on the minute do 5 burpees Begin workout with 5 burpees at 0:00Read More
Pre WOD Every minute on the minute for 14 minutes Even: Power clean Hand power clean Push/split jerk Odd: 5-10 strict pullups Workout of the Day In 16 minutes, climb as far up ladder in reps as possible 2 hand release pushups 2 dumbbell weighted stepups (#30/#20) 4 HR pushups 4 DB steups 6/6, 8/8...Read More
Pre WOD 5 rounds, not for time 10 bent over dumbbell rows (5R/5L) 15 V ups Workout of the Day For time 800 M run 50 kettlebell swings (24kg/16kg) 400 M run 50 squats 800 M run Read More
Pre WOD Hang muscle clean to strict press 5 X 5 Workout of the Day 18 minutes as many rounds as possible 30 double unders 50 meter run forward 50 meter run backward 15 pushupsRead More
Pre WOD 5 rounds, not for time Deadlift 5 reps Flutter kick 50 reps (L+R=1) Workout of the Day 15 minutes as many rounds as possible Max effort dumbbell thrusters (#30/#20) 300/250 meter row Read More
Pre WOD E2MOM for 14 min 3 position snatch -power -hang -floor Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 10 goblet lunges 10 burpees Post WOD 40 strict toes to bar Read More
