Pre WOD Back squat 6 X 3 Workout of the Day 3 rounds for time 40 double unders 30 abmat situps 20 pullups (chest to bar) 10 box jumps (30″/24″)Read More
Pre WOD Every minute on the minute for 14 minutes Even: 1 legless rope climb Odd: 7 close grip bench press Workout of the Day 4 rounds 3:00 AMRAP 8 KB swings (32kg/24kg) 8 toes to bar 1:00 restRead More
Workout of the Day 10 rounds Rounds 1,3,5,7,9 2:30 20/16 calorie row AMRAP wall ball shots (#20/#14) :30 rest Rounds 2,4,6,8,10 2:30 150 meter run AMRAP burpes :30 rest Score total WB shots and burpeesRead More
Pre WOD Every 2 minutes on the minute for 12 minutes 3 strict pullups 6 ring rows 9 bent over barbell rows Workout of the Day “Diane” For time 21-15-9 Deadlifts (#225/#155) Handstand pushups Read More
Pre WOD n 20 minutes, find your heaviest 1 rep clean Workout of the Day 10 minutes as many rounds as possible 10 jumping lunges 10 DB snatches (#50/#30)Read More
Pre WOD Romanian deadlift 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 cal row Odd: 1 rounds of “Cindy” (5 pullups/10 pushups/15 squats) Read More
Workout of the Day “Death by Squat Clean” Every minute on the minute for 20 minutes 1st min: 1 squat clean (#135/#95) 2nd min: 2 squat cleans 3rd min: 3 squat cleans etc…….. When you can no longer complete the required number of cleans within the minute, reset back to 1 rep and start climbing...Read More
Pre WOD Every minute on the minute for 14 minutes Even: 5 strict or weighted pullups Odd: 5 strict press Workout of the Day 20 minutes as many rounds as possible 10 sandbag cleans (#80/#65) 20 sandbag squats 30 abmat situps 40 double undersRead More
