Pre WOD Bench press 5 X 5 Workout of the Day 15 minutes as many reps as possible 1st min: renegade rows (#40/#25) 2nd min: abmat situps 3rd min: DB power cleansRead More
Workout of the Day Complete with a partner for time 400 meter sandbag carry 200 ground to shoulders with sand bag Every minute on the minute, each teammate steps on and over bow with sandbag 400 meter run with sandbagRead More
Pre WOD Push Press 5 X 5 Workout of the Day “Nicole” 20 minutes as many rounds as possible 400 meter run Max effort pullups Score total pullups Compare to 10/14/2015 Read More
Pre WOD 5 rounds for quality 15 GHD situps 5 Romanian deadlifts Workout of the Day 3 rounds for time 30 russian twists w/MB (#20/#14) (L+R=1) 30 wall ball shots 30 KB swings (24kg/16kg)Read More
Pre WOD Pendlay row 5 X 5 Workout of the Day 15 minutes as many rounds as possible 50 double unders 10 DB weighted box step ups (#30/#20)(24″/20″)Read More
Pre WOD 3 rounds with 20 russian twists with medball 20 partner leg throws 20 MB situps Workout of the Day 25 minutes as many rounds as possible with a partner 200 meter run/AMRAP lateral hops over barbell 200 meter run/ AMRAP sumo deadlift high pull (#65/#45) 200 meter run/ handstand hold Read More
Pre WOD Every minute on the minute for 14 minutes -1 power clean -1 hanging power clean Workout of the Day 10 minutes as many rounds as possible 12 power snatch (#75/#55) 6 box jumps (30″/24″)Read More
