Pre WOD In 15 minutes, work up to your heaviest Workout of the Day Wednesday 15 minutes as many rounds as possible 200 meter run 3 deadlift @ 80% 6 box jumps (30″/24″) Read More
Workout of the Day Tuesday Complete for max reps 2:00 double unders 3:00 wall ball shots (#20/#14, 10’/9′) 2:00 rest 3:00 kettlebell swings (24kg/16kg) 2:00 double unders CF Cardio WOD Tabata Double unders Banded running with high knees Overhead lunges (#45/#25) Lateral paralette jumps Each person completes all 4 stations After 8th interval at each...Read More
Workout of the Day Monday “Hope“ Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a...Read More
Workout of the Day Saturday “Running Annie” 400 M run 50 double unders 50 situps 400 M run 40 DU’s 40 SU’s 400 M run 30 DU’s 30 SU’s 400 M run 20 DU’s 20 SU’s 400 M run 10 DU’s 10 SU’s 400 M runRead More
Pre WOD 6 rounds not for time Workout of the Day Wednesday 15 minutes as many rounds as possible 12 kettlebell sumo deadlift high pulls (24kg/16kg) 6 KB right arm swings 6 KB left arm swings 12 KB goblet squats Compare to 12/17/12Read More
Pre WOD In 15 minutes, find your heaviest 1 rep push press, then, every minute on the minute for 7 minutes complete.. Workout of the Day Tuesday 5 rounds for time 200 meter run 10 power cleans (#135/#85) CF Cardio WOD For time 800 meter run 400 meter run 1200 meter run 1 mile run...Read More
Pre WOD 5 rounds, not for time Workout of the Day Monday “Pushing Karen” 150 wall ball shots for time (#20/#14,10’/9′) Every time you break movement, complete 10 hand release pushups Read More
Pre WOD Partner med ball core work Workout of the Day Saturday With a partner, complete as many reps as possible 5:00 AMRAP 15 burpees 15 kettlebell swings 1:00 rest 5:00 AMRAP 15 deadlift (#155/#95) 15 wall ball shots (#20/#14) 1:00 rest 5:00 AMRAP 15 pullups 15 pushups 1:00 rest 5:00 AMRAP 15 box jumps...Read More
Workout of the Day Lumberjack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400mRead More
