Workout of the Day Every minute on the minute for 18:00 1st min- :50 max reps of “KB Flow” (53/35)|(35/26)* 2nd min- :50 max reps of “BW Flow”** 3rd min- :50 max reps of rope climb *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA...Read More
Pre WOD 5 sets 1 push press + 2 push jerks + 3 split jerks Workout of the Day 10:00 as many rounds as possible 6 push jerks (#155/#105) 15/12 calorie rowRead More
Pre WOD In 15:00, build to a heavy 3 rep deadlift Workout of the Day For time 30-20-10 Deadlift (#245/#165) Toes to bar *50 double unders after each full setRead More
Workout of the Day For time 500 meter row 50 Box Jump + Step-Down (24″/20″) 40 DBL KB Front Rack Lunges (16kg/12kg) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 500 meter rowRead More
Pre WOD 12:00 handstand pushup skill work Workout of the Day Every 4:00 for 24:00 7 Up-Down Devil’s Press (35/20) 14 DB Front Squat 16/13 Cal BikeRead More
Workout of the Day 35:00 as many rounds as possible 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice* *Athlete Choice (can pick one or mix it up!)… -Hollow Hold or Rocks -Plank Hold or Plank -Shoulder Taps -Dead -bugs -Quad Heel Touches -Sit-ThrusRead More
Workout of the Day 7:00 as many rounds as possible 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105) -Rest 3:00, then… 5:00 as many round as possible …pick-up where you left offRead More
Pre WOD 5 sets of… 2 push press + 1 push jerk + 1 split jerk Workout of the Day Every minute on the minute for 12:00 Even: 7 Push press then max push Jerks until :50 (115/75) Odd: 5 Burpees then double unders task priority* *Intro – 75 Fast Single Unders Intermediate – 40...Read More
Pre WOD In 15:00, find your heaviest 5 rep deadlift Workout of the Day “Christine” 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (24″/20″) Read More
