Category

2017
Pre WOD 1 arm Dumbbell rows 5 X 20 (10R/10L) Workout of the Day Max distance overhead sandbag carry  (#65/#40) in 20 minutes. Every time you drop SB, run 200 meters  
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Pre WOD Every minute on the minute -1 power clean -1 hang squat clean Workout of the Day 3 rounds for time 30 calorie row 30 kettlebell swings (24kg/16kg) 30 wall ball shots (#20/#14)
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Workout of the Day Every minute on the minute for 40 minutes 1st min: 3 deadlifts 2nd min: 5 strict kettlebell presses 3rd min: 7 strict pullups 4th min: 9 weighted situps (#45/#25)  
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Workout of the Day Complete with a partner for time 1 mile run 10 wall walks 30 toes to bar 1200 meter run 10 wall walks 30 T2B 800 meter run 10 wall walks 30 T2B 400 meter run 10 wall walks 30 T2B
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Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day 3 rounds for time 15 dumbbell cleans (#50/#35) 30 walking lunge steps 60 flutter kicks (L+R=1)
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Pre WOD 100 sandbag pull throughs (#65/#40) Workout of the Day “Randy” 75 snatches for time (#75/#55)
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Pre WOD Back squat 10-10-10-10 Workout of the Day 5 rounds for time 400 run 20 sandbag high pulls (#65/#40) 10 lateral burpees over sandbag
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Pre WOD In 20 minutes, find your heaviest 1 rep deadlift Workout of the Day 12 minutes as many rounds as possible 2 deadlifts (80% of 1 RM) 20 double unders
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Pre WOD Every minute on the minute for 10 minutes, complete.. 5 strict pullups 10 pushups Workout of the Day 2 rounds 3:00 AMRAP double kettlebell clean and jerk (no putting KB’s down)(24kg/16kg) 1:00 rest 3:00 row for max calories 1:00 rest 3:00 double KB front squat 1:00 rest
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Workout of the Day With a partner, every 3 minutes on the minute for 30 min Partner 1: 30/21 cal row Partner 2: AMRAP 5 pullups/10 pushups/15 squats
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