Workout of the Day Thursday 3 rounds for time 500 meter row 15 hanging power snatch (#75/#45) 15 knees to elbows Compare to 9/17/12 Post WOD Slip-N-SlideRead More
Pre WOD 4 rounds, not for time Workout of the Day Wednesday 10 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 kettlebell step ups (alternate legs) Read More
Workout of the Day Tuesday 20 minutes as many reps as possible 1st minute, 1 clean and jerk (#135/#85) 2nd minute, 2 clean and jerks 3rd min, 3 C&J etc………. Each time you can no longer complete the required number of reps, go back and start at 1 Post WOD 1:00 of each of...Read More
Workout of the Day Friday 3 rounds for time 10 dumbbell snatch right arm (#50/#30) 20 box jumps (24″/20″) 10 dumbbell snatch left arm 20 burpeesRead More
Pre WOD Partner med ball work 2 rounds 10 chest pass 10 overhead pass 10 right side pass 10 left side pass Seated partner must keep heels off ground at all times Workout of the Day Friday 4 rounds for time 25 meter sled drive (#180/#135) 50 squats 25 double unders Compare to 11/5/12 ...Read More
Pre WOD 5 rounds, not for time Workout of the Day Monday 15 minutes as many rounds as possible 6 box jumps (24″/20″) 9 pushups 12 kettlebell swings (32kg/24kg) Read More
Pre WOD 3 rounds, not for time 200 M run 2:00 plank hold Workout of the Day Saturday In two teams, complete as many reps/cal as possible in 20 minutes of: Tire flips Pushups Thrusters (30% of body weight) Burpees Row for calories Two people working at each station at a time, rotate to a...Read More