Category

2019
Pre WOD Strict press 5-5-5 Push press 3-3-3 Workout of the Day 5 rounds 2:30 250/200 meter row AMRAP power cleans (#135/#95) :30 rest
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Workout of the Day With a partner for time 800 meter run with medball (4 X 200) 30 partner medball over bar toss 60 med ball partner situps Then, 10 rounds of…… P1: 25 meter MB overhead lunge P2: 5 burpees Then… 60 med ball partner situps 30 partner medball over bar toss 800 meter...
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Pre WOD “Bring Sally Up” Workout of the Day 14 minutes as many rounds as possible 12 hang DB split snatch (#70/#50) 48 double unders
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Pre WOD 5 rounds not for time 10 double DB bent over row 20 arm/leg raise front planks Workout of the Day For time 100 sandbag cleans (#105/#65) *every minute on the minute do 5 burpees
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Workout of the Day 2001 seconds as many rounds as possible 9 overhead squats (#95/#65) 11 calorie Assault bike 9 pullups 11 calorie row 9 toes to bar 11 burpees
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Pre WOD Every minute on the minute for 10 minutes 3 double kettlebell Curtis P’s Workout of the Day Every 3:00 for 18:00 200 meter run 10 box jumps (24″/20″) 20 abmat situps *post time of slowest round
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Workout of the Day For time 21-18-15-12-9-6-3 Front squat (#135/#95) Hand release pushups *complete 25 double unders after each round Post WOD 200 flutter kicks (L+R=1)
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Workout of the Day For time 800 meter run 40 squats 20 burpees over bar 10 hang power cleans 20 burpees over bar 40 squats 1000/750 meter row 40 squats 20 burpees over bar 10 hang power cleans 20 burpees over bar 40 squats 800 meter run    
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Pre WOD Deadlift 6 X 3 Workout of the Day For time Thrusters (#135/#95) 10-8-6-4-2 Double unders 50-40-30-20-10
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Workout of the Day 5 rounds for time 20 GHD situps 3 legless rope climbs Post WOD 100 perfect hand release pushups
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