Category

2016
Pre WOD Thruster 6 X 3   Workout of the Day 1/18/2016 For time 1000 meter row, then, 5 rounds of… 15 kettlebell swings (24kg/16kg) 15 ring pushups
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Pre WOD Bench Press 5 X 7   Workout of the Day 1/15/2015 5 rounds :40 AMRAP ring rows :20 rest :40 AMRAP burpees :20 rest :40 AMRAP dumbbell power cleans (#40/#25)
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Pre WOD Back Squat 7 X 3   Workout of the Day 1/14/2016 For time 40-30-20-10 Calorie row Box jump (#24/#20) Kettlebell swings (24kg/16kg)
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Pre WOD Deadlift 6 X 3   Workout of the Day 1/13/2016 15 minutes as many rounds as possible 5 bent over barbell row (#13/#85) 10 barbell pushups 20/15 calorie row 30 flutter kicks (L+R=1)
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Pre WOD Push Jerk 3-3-2-2-1-1   Workout of the Day 1/12/2015 For time 50 med ball reverse lunges (#20/#14) (alternate legs) 25 MB plyo pushups 25 MB russian twists (L+R=1) 50 MB jumping squats 25 MB mountain climbers (L+R=1) 25 MB romanian deadlifts (L+R=1)(alternate legs) 50 MB burpees
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Pre WOD In 15 minutes, complete the following, partition in any manner Strict Pull-Ups Max effort reps Ring Dips Max effort reps   Workout of the Day 1/11/2015 10 rounds 1:30 15 wall ball shots (#20/#14)(10’/9′) AMRAP double unders :30 rest Score total DU’s
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Pre WOD Weighted Barbell Step Ups 5 X 6 (3R/3L)   Workout of the Day 1/8/2016 Every minute on the minute for 20 minutes, complete.. Even minutes: 7 power snatch (#75/#55) Odd minutes: AMRAP toes to bar Score total toes to bar
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Pre WOD Every minute on the minute for 10 minutes .. Clean 2 reps   Workout of the Day 1/7/2016 “Climbing Fran” For time 21 thrusters (#95/#65) 6 rope climbs 15 thrusters 4 rope climbs 9 thrusters 2 rope climbs
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Workout of the Day “The Ghost” 6 rounds 1:00 row for max calories 1:00 as many reps as possible of burpees 1:00 as many reps as possible of double unders 1:00 rest Post WOD Alternating tabata   -V ups   -superman hold
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Pre WOD Every minute on the minute for 12 minutes Double Kettlebell Push Press 10 reps (even minutes, alternate arms) Double Kettlebell Alternating Reverse Lunge 10 reps (odd minutes)   Workout of the Day 1/6/2016 5 rounds for time 5 deadlifts (#315/#225) 10 burpees over bar Post WOD 40 barbell rollouts
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