Pre WOD Turkish get ups 1 X 3 1 X 2 1 X 1 Workout of the Day 12 minutes as many rounds as possible 12 power snatches (#75/#55) 2 rope climbs (1 legless/1 regular)Read More
Pre WOD Every 3 minutes on the minute for 15 minutes 3 back squats Workout of the Day 9 minutes as many rounds as possible 9 dumbbell squat cleans (#30/#20) 3 muscle ups Read More
Pre WOD Push/split jerk 3-3-2-2-1-1 Workout of the Day Alternating quadruple tabata -jumping squats -squats -jumping lunges -lunges Score lowest interval of each movementRead More
Pre WOD 5 rounds, not for time 5 bent over barbell rows 15 V-ups Workout of the Day 12 minutes as many rounds as possible 9 burpees 6 hang power cleans (#135/#95) 3 push pressRead More
Pre WOD Single leg Romanian deadlift 5 X 10 (5R/5L) Workout of the Day 5 rounds 3:00 15/12 calorie row 15 wall ball shots (#20/#14)(10’/9′) AMRAP box jumps (24″/20″) 1:00 rest Score total box jumpsRead More
Pre WOD Back squat 3 sets of 3:00 Take 2 seconds to lower rep, 2 seconds at bottom of squat, 2 seconds to raise rep, rest 10 seconds and repeat. Bar does not come off shoulders Rest 3:00 between sets Workout of the Day For time 18-15-12-9-6-3 Burpees Kettlebell swings (24kg/16kg) Weighted box step overs with...Read More
Pre WOD Every 2 minutes for 14 minutes -snatch grip deadlift -hang power snatch power snatch -overhead squat -snatch Workout of the Day 12 minutes as many rounds as possible 200 meter run 10 ring dips 200 meter run 10 sumo deadlift high pulls (#95/#65) Read More
Pre WOD 4 rounds, not for time 5 double kettlebell swings (russian) 5 double KB front squats 5 double KB jerks Workout of the Day In 12 minutes, climb as far as possible up ladder 1 deadlift 1 burpee 1 pullup 2/2/2, 3/3/3, etc..Read More
Pre WOD 3 rounds for quality 30 abmat situps 15 hip extensions 30 flutter kicks (L+R=1) 15 banded good mornings Workout of the Day 6 rounds 2:30 300/250 meter row AMRAP dumbbell bench press (#50/#30) 1:00 rest Post total DB BPRead More
