Category

2019
Pre WOD Back squat 3 X 6 Workout of the Day 3 rounds for time 12 romanian deadlifts (#155/#105) (do not allow bar to touch floor between reps) 24 GHD situps 100 meter KB front rack carry (2 X 24kg/16kg) 100 meter KB farmers carry (2 X 32kg/24kg)
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Pre WOD Bench press 3 X 7 Workout of the Day 10 rounds for time 1 rope climb 6 DB snatches (#50/#35) (Rx+ #70/#50) 12/8 cal Assault bike  
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Workout of the Day 3 rounds for time 30/20 calorie row 30/20 calorie bike 30 X 10 meter shuttle sprint 3:00 rest  
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Pre WOD Every :90 for 7 rounds 1 high hang clean 1 hang clean 1 front squat Workout of the Day For time 50 pullups 50 KB swings (24kg/16kg) Rx+ (32kg/24kg) 50 box jumps (24″/20″) 50 overhead squats (#75/#55) Rx+ (#95/#75) 50 abmat situps Rx+ GHD situps
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Pre WOD 3 rounds 12 strict 1 arm DB press 12 1 arm DB rows Workout of the Day 18 minutes as many rounds as possible 60 double unders 45 squats 21/15 calorie bike 10 push jerks (#155/#105) Rx+ #185/#135  
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Workout of the Day With a partner for time P1 & 2 400 meter run P1: 70 pullups (switch as necessary) P2: hang from bar P1 & 2 400 meter run P1: 70 WB shots (#20/#14) (switch as necessary) P2: wall sit P1 & 2 400 meter run P1: 70 calorie row (switch as necessary)...
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Pre WOD Deadlift 6-6-4-4-2-2 Workout of the Day 5 rounds for time 250/200 meter row 5 Curtis P’s (#95/#65) Rx+ (#135/#95)  
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Pre WOD Every minute on the minute for 8 minutes 1 snatch grip deadlift 1 snatch high pull 1 power snatch Workout of the Day For time 21-18-15-12-9-6-3 Power snatch (#75/#55) Toes to bar Burpees
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Workout of the Day 25 minutes as many rounds as possible 25/18 calorie bike 25 box jumps (24″/20″) 25/18 calorie row 25 wall ball shots (#20/#14)  
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Pre WOD Every 3 minutes on the minute for 15 minutes 7 back squats Workout of the Day 5 rounds 3:00 3 KB snatches (#32/#24)(3R/3L) 6 hand release pushups 9 goblet squats 1:00 rest    
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