Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest 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 one-minute break is allowed before repeating. The clock...Read More
Pre WOD “Bring Sally Up” Workout of the Day Saturday In teams of 4, complete as many reps/calories as possible in 18 minutes.. Row for calories Burpees Abmat situps Ground to overhead (#45/#25) Teammates much switch stations every 20 calories on rower Read More
Workout of the Day Friday Every minute on the minute, for 12 minutes, complete…. 3 deadlifts (#245/#155) As many reps as possible of box jumps (30″/24″) Score is total box jumpsRead More
Workout of the Day Thursday 5:00 sled pull for max distance in meters (3/4 BW) 2:00 rest 5:00 row for max calories 2:00 rest 5:00 front plank hold Score equals total meters plus total calories less total time in seconds beyond 5:00 to accumulate 5:00 of plankRead More
Pre WOD 5 X 5-10 strict pullups -weighted -bodyweight or – assisted Workout of the Day Wednesday For time: 20 clean and jerks (#135/#85) 800 meter run 20 clean and jerksRead More
Workout of the Day Tuesday For time 500 meter row 50 wall ball shots (#20/#14)(10’/9′) 400 M row 40 WB shots 300 M row 30 WB shots 200 M row 20 WB shots 100 M row 10 WB shots Compare to 10/15/13Read More
Pre WOD Every minute on the minute for 8 minutes, complete.. Workout of the Day Monday Alternating double tabata Push press (#75/#45) Jumping squats Score is low interval of push press added to low interval of jumping squatsRead More
Pre WOD Death by lateral jumps Workout of the Day Saturday 16 min AMRAP, teams of 2 :45 on :15 rest 2 X wall ball shots/kettlebell swings 2 X burpees/box jumps 2 X pushups/squats 2 X mountain climbers/ice skatersRead More
Workout of the Day Thursday 2 rounds for max reps 4:00 AMRAP 400 meter run Max rep power clean (#135/#95) 1:00 rest 4:00 AMRAP 400 meter run Max rep back squat (#135/#85) Rest 1:00Read More
