2020

Pre WOD Tempo Back Squat (22X1) 3 X 6 Workout of the Day 5 Rounds For Time 20 Wall Balls (20/14)20 Burpees

Pre WOD Every minute on the minute for 10:00 Even: :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 nasal BreathingMIN... Read More

Pre WOD In 15:00, build to moderate/heavy complex of… 1 squat snatch + 1 hang squat snatch + 2 overhead squats Workout of the Day... Read More

Pre WOD Every minute on the minute for12:00 1st min: :45 Ring Plank Hold2nd min: :45 Diamond Push-Ups3rd min: :45 Hollow Rocks Workout of the... Read More

Workout of the Day “12 Days of Christmas” For time 1 rope climb2 DL’s 275/1853 Devils Press 50/354 burpees5 C2B pullups6 KB swings (32kg/24/kg)7 WB... Read More

Pre WOD Power snatch 4 X 3 Workout of the Day 15:00 as many rounds as possible 12/10 Cal Bike9 Burpees Over the Bar3 Hang... Read More

Workout of the Day 5 rounds for max reps/cals 1:00 – Cal Row1:00 – DB Up-Downs (35/20)1:00 – Wall Balls (20/14) 1:00 rest between rounds

Pre WOD In 20:00, find a 2 rep max back squat Workout of the Day Every minute on the minute for 10:00 5 Back Squat... Read More