Pre WOD Bench Press10-10-10-10 Workout of the Day 8/17/2015 5 rounds for time 25 calorie row 20 goblet squats (24kg/16kg) 15 kettlebell swingsRead More
Pre WOD 5 rounds not for time Weighted Good Morning5 reps Weighted Dumbbell Situps10 reps Workout of the Day 8/14/2015 16 minutes as many rounds as possible 4 shuttle sprints (5M/10M/15M/20M) 8 dumbbell weighted box step overs (#30/#20)(24’/20′) 12 burpeesRead More
Pre WOD Snatch5 heavy singles then.. Clean5 heavy singles Workout of the Day “Glenn’s 30th B’day WOD” 3 rounds for time 300 meter row 30 wall ball shots (#20/#14)(10’/9′) 30 double undersRead More
Pre WOD Push Press5 X 5 Workout of the Day 8/12/2015 Every minute on the minute for 20 minutes complete.. Even minutes: 7 rope pullups Odd minutes: 7 kettlebell swings (32kg/24kg)Read More
Pre WOD 5 rounds, not for time Weighted Good Morning5 reps Strict Toes to Bar10 reps Workout of the Day 8/12/2015 5 rounds 1:00 amrap hanging power snatch (#95/#65) 1:00 amrap box jumps (24’/20′) 1:00 amrap burpees 1:00 restRead More
Pre WOD Back Squat5 X 3 Workout of the Day 8/11/2015 2 rounds for time 50 calorie row 40 hand release pushups 30 pullups 20 deadlifts (#225/#135)Read More
Workout of the Day 8/8/2015 With a partner complete as many reps as possible in 20 minutes Teammate one runs 200 meter while teammate 2 completes amrap of goblet squats then switch Teammate one rows 250/200 meters while teammate 2 completes amrap of KB lunges then switch Teammate one completes 200 single unders while teammate...Read More
Pre WOD Weighted Barbell Step Ups6 X 6 (3R/3L) Workout of the Day 8/8/2015 12 minutes as many rounds as possible 20 dumbbell snatches (#50/#30) 1 legless rope climbRead More
Pre WOD Deadlift6 X 3 Workout of the Day 8/6/2016 For time 100 double unders 21 front squats (#135/#85) 21 ring dips 75 double unders 15 front squats 15 ring dips 50 double unders 9 front squats 9 ring dipsRead More
Workout of the Day 8/5/2015 For time 800 meter run 80 jumping lunges 600 meter row 60 abmat situps 400 meter run 40 pullups 200 meter row 20 burpees Post WOD Accumulate 2:00 in an L-sit positionRead More
