Pre WOD Push press 5 X 10 Workout of the Day 6 rounds 2:30 250/200 row 10 hang power cleans (#95/#65) AMRAP ring dips :30 rest Score total ring dips Read More
Pre WOD Back squat 5 X 7 Workout of the Day 15 minutes as many rounds as possible 1 legless rope climb 10 DB snatches (#50/#35) 15 wall ball shots (#20/#14)(10’/9′) Read More
Workout of the Day With a partner 6 :00 15 cal row AMRAP KB swings (24kg/16kg) 3:00 rest 6:00 100 meter farmers carry (24kg/16kg( AMRAP burpees 3:00 rest 6:00 50 double unders AMRAP abmat situps Read More
Pre WOD Every minute on the minute for 8 minutes 1 power snatch 1 hang power snatch Workout of the Day Every 3:00 for 18:00 5 deadlifts (#275/#185) 200 meter run Even minutes: AMRAP dumbbell thrusters (#30/#20) Odd minutes: AMRAP ring rows Score total thrusters plus ring rows Read More
Pre WOD 4 rounds not for time 5 weighted good mornings 10 dumbbell pullovers Workout of the Day 6 rounds :30 amrap dumbbell hanging power cleans (#40/#25) :30 rest :30 amrap double unders :30 rest :30 amrap weighted DB step overs :30 rest Read More
Pre WOD Push press 5 X 5 Workout of the Day 20 minutes as many rounds as possible 400 meter run 10 power cleans (#135/#95) 10 box jumps (24″/20″) Read More
Pre WOD Every 2 minutes for 10 minutes 5 strict pullups (assisted, BW, or weighted) 10 bent over kettlebell rows Workout of the Day Alternating tabata -jumping lunges -russian kettlebell swings (32kg/24kg) -burpees -abmat situps Add lowest interval of each movement together for score Read More
Pre WOD Bench press 10-8-6-4-2 Workout of the Day 3 rounds for time 30 calorie row 30 wall ball shots (#20/#14)(10’/9′) 30 deadlifts (#135/#95) Read More
Pre WOD 5 rounds, not for time 10 overhead weighted lunges (alternate legs) 5-10 L pullups Workout of the Day 10 minutes as many rounds as possible 10 jumping barbell squats (#45/#35) 100 meter run 10 clapping pushups Post WOD 3 rounds :30 flutter kick :60 front plank hold :30 restRead More
