Pre WOD Hang power clean 7 X 3 Workout of the Day 20 minutes as many rounds as possible 10 box jumps (24″/20″) 10 single arm over head weighted walking lunge steps (#50/#30) (R arm) 10 ring rows 10 single arm over head weighted walking lunge steps (L arm)Read More
Workout of the Day Every minute on the minute for 20 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD Accumulate.. 3:00 in front plank, then.. 2:00 hollow hold, then.. 1:00 L-sit Read More
Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day Tabata -ice skaters -hollow rock -dumbbell split squat (30/20) -abmat situpsRead More
Pre WOD Push press 5-5-3-3-3-1-1 Workout of the Day 7 rounds :40 AMRAP front squats (#95/#65) :20 rest :40 AMRAP lateral over the bar burpees :20 restRead More
Workout of the Day “The Seven” 7 rounds for time 7 handstand pushups 7 thrusters (#135/#95) 7 knees to elbows 7 deadlifts (#245/#150) 7 kettlebell swings (32kg/24kg) 7 pullupsRead More
Pre WOD Power snatch 5 X 3 Workout of the Day Every minute on the minute for 21 minutes 1st min: 15/12 calorie row 2nd min: 5 deadlifts (#275/#155) 3rd: AMRAP burpeesRead More
Pre WOD Every minute on the minute for 12 minutes Even: 5 bent over barbell rows Odd: 5 strict pullups Workout of the Day For time 10 thrusters (#135/#95) 50 double unders 8 thrusters 40 DU’s 6 thrusters 30 DU’s 4 thrusters 20 DU’s 2 thrusters 10 DU’sRead More
Pre WOD 5 rounds for quality 10 archer pushups 10 landmine twists 10 weighted back extensions Workout of the Day 12 minutes as many rounds as possible 12 weighted dumbbell abmat situps (#40/#25) 8 weighted DB box step overs (2 X #40/#25) 4 turkish get ups (#40/#25)Read More
Pre WOD Every 2 minutes for 16 minutes.. 3 back squats Workout of the Day In 12 minutes, ascend as far in reps as possible 2 kettlebell swings (32kg/24kg) 2 box jumps (30″/24″) 4 KB swings 4 BJ’s 6/6, 8/8 etc…..Read More
Workout of the Day “Bradshaw” 10 rounds for time 3 handstand pushups 6 deadlifts (#225/#155) 12 pullups 24 double unders Post WOD 3 rounds for quality 10 V ups 1:00 front plank 10 hollow rocks 1:00 front plank 1:00 restRead More
