Pre WOD Every minute in the minute for 12 minutes 5 strict or weighted pullups 5-7 strict dips (2 sec pause in bottom position) Workout of the Day 14 minutes as many rounds as possible 7 DB squat cleans (#50/#35) 14 hand release pushups 21 lateral jumps over barbellRead More
Pre WOD Weighted sandbag step ups 5 X 10 (5R/5L) Workout of the Day 20 minutes as many rounds as possible 100 meter overhead sandbag carry (#65/#40) 15 toes to bar 50 double undersRead More
Pre WOD Accumulate 10 minutes in front plank position *every break do 10 back extensions Workout of the Day For time 800 meter run 40 box jumps (24″/20″) 40 kettlebell swings (24kg/16kg) 600 meter run 30 BJ’s 30 KB swings 400 meter run 20 BJ’s 20 KB swings 200 meter run 10 BJ’s 10 KB...Read More
Pre WOD 1 arm dumbbell rows 5 X 20 (10R/10L) Workout of the Day Every minute on the minute for 18 minutes 1st min: 15/12 calorie row 2nd min: 5 power cleans (athlete choice) 3rd min: AMRAP burpeesRead More
Pre WOD Every minute on the minute for 12 minutes Even: 5 deadlifts Odd: :30 2 pt front plank Workout of the Day In 14 minutes, climb as far as possible in reps.. 1 power snatch (#75/#55) 1 lateral over the bar burpee 2 power snatch 2 lateral over the bar burpee 3/3, 4/4, 5/5, etc….Read More
Workout of the Day 24 minutes as many rounds as possible 24 double unders 12 sandbag bent over rows (#65/#40) 24 double unders 24 sandbag clean and press 24 double unders 24 sandbag pushup/pull throughRead More
Workout of the Day “Squat a ton and run” 4 rounds for time Squat a ton 400 meter run Pick your weight and reps One ton = 2240 lbs225 lbs. = 10 reps205 lbs. = 11 reps185 lbs. = 12 reps155 lbs. = 15 reps135 lbs. = 17 reps115 lbs. = 20 reps95 lbs. =...Read More
Pre WOD Curtis P’s 6 X 3 Workout of the Day For time 27-21-15-9-6-3 Calorie row Kettlebell swings (32kg/24kg) 20 unbroken wall balls ( 10 burpee penalty for any break)Read More
