Workout of the Day In 20 minutes… Complete as many double KB front rack squats as possible *every time you break, complete.. 5 burpees 10 box jumps (24″/20″) 15 abmat situps Post WOD 100 banded bicep curls 100 banded tricep extensionsRead More
Pre WOD 5 rounds, not for time 10 weighted good mornings 30 flutter kicks Workout of the Day “Death by Dumbell Snatch” 20 minutes as many snatches as possible 1st minute: 2 DB snatches (#50/#35)/5 medball weighted situps (#20/#14) 2nd minute: 4 DB snatches / 5 MB situps 3rd minute: 6 DB snatches / 5...Read More
WOD 8:00 as many rounds as possible 250/200 row 10 kettlebell swings (32kg/24kg) 3:00 rest 8:00 as many rounds as possible 15/10 calorie Assault bike 10 burpees Post WOD 3 rounds 1:00 hollow hold 1:00 front plank shoulder taps :30 R leg glute bridge :30 L leg glute bridge *rest 2:00 between roundsRead More
Pre WOD 5 rounds, not for time 10 DB bench press 10 double DB bent over row Workout of the Day CF Games 19.1 15 minutes as many round as possible 19 wall ball shots (#20/#14) 19 calorie row Read More
Workout of the Day 25 minutes as many rounds as possible 5 sandbag clean and jerkd (#85/#60) 10 sandbag stepups (24″/20″) 15 /10 calorie Assault bike 200 meter runRead More
Pre WOD Every minute on the minute for 12 minutes Even: 3 front squats Odd: 6 back squats Workout of the Day For time 21-18-15-12-9-6-3 Row for calories Kettlebell swings (32kg/24kg) Read More
Pre WOD Tabata thrusters (#45/#35)… bar may not be set down *even rounds hold bittom of front squat, odd rounds hold bar overhead Workout of the Day For time 50/35 cal Assault bike, then… 100 double unders / 50 abmat situps 80 DU’s / 40 SU’s 60 DU’s / 30 SU’s 40 DU’s / 20...Read More
