Pre WOD Bench Press 5-5-3-3-1-1 Workout of the Day Happy 242 Birthday to the United States Marine Corps 1110 seconds (18.5 min) as many rounds as possible 17 box jumps (24″/20″) 75 double unders 242 meter row Read More
Pre WOD Every minute on the minute 10 minutes 1 snatch Workout of the Day “Nasty Girls” 50 squats 7 muscle ups 10 hang power cleans (#135/#95) Read More
Pre WOD Every minute on the minute 21 minutes 1st min: 7 strict press 2nd min: 7 weighted or strict pullups .3rd min: rest Workout of the Day 12 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 knee to opposite elbow 8 ring dipsRead More
Pre WOD Every 3 minutes on the minute for 15 minutes 5 front squats Workout of the Day 5 rounds 3:00 20/15 calorie row 15 wall ball shots (#20/#14) AMRAP burpees 1:00 rest *score total burpeesRead More
Pre WOD KB weighted overhead stepups 5 X 10 (5R/5L) Workout of the Day 15 minutes as many rounds as possible 10 deadlifts (#225/#155) 20 pushups 30 double undersRead More
Pre WOD Russian twist plate pass Workout of the Day With a partner , for 25 minutes… Roll dice and do movement associated with each number 1-6. First to finish does as many squats as possible until partner finishes 1: 2 rounds of “Situp Cindy” 5 pullups/10 pushups/20 situps 2: 20 box jumps (24″/20″) 3:...Read More
Pre WOD Dumbbell bench press 5 X 10 Workout of the Day 3 rounds 3:00 row for max calories 2:00 AMRAP abmat situps 1:00 AMRAP lateral box hops (24’/20″)Read More
Workout of the Day For time 5 rounds 10 deadlifts (#225/#155) 10 handstand pushups 3 rounds 20 wall ball shots (#20/#14) 20 pullups 1 round 40 toes to bar 40 overhead squatsRead More
Pre WOD 1 leg romanian deadlift 5 X 10 Workout of the Day 15 minutes as many rounds as possible 30 double unders 15 power cleans (#135/#95) 30 double unders 15 box jumps (24’/20″)Read More
