Pre WOD Every minute on the minute for 8 minutes Power Snatch1 rep Hanging Squat Snatch1 rep Workout of the Day 7/23/2015 Every 2 minutes for 14 minutes perform.. 10 front squats (#135/#85) 10 burpeesRead More
Workout of the Day 7/22/2015 5 rounds for time 15 pullups 25 calorie row 50 double unders Post WOD 100 russian twists with med ball (#20/#14) (L+R=1) Read More
Pre WOD Not for time 100 perfect pushups Workout of the Day 7/21/2015 12 minutes as many rounds as possible 1 power clean (#135/#85) 2 box jumps (30″/24″) 2 PC’s 4 BJ’s 3/6, 4/8, 5/10 etc…. Post WOD 40 barbell rolloutsRead More
Pre WOD 5 rounds for quality Weighted Good Morning10 reps Ring Dips10 reps Weighted Dumbbell Situps10 reps Strict Pull-Ups10 reps Workout of the Day 7/17/2015 Double tabata -Jumping squats -Air squats -Jumping lunges -Lunge stepsRead More
Pre WOD Push Jerk7 X 2 Workout of the Day 7/16/2015 15 minutes as many rounds as possible 10 deadlifts (#225/#135) 15 wall ball shots (#20/#14)(10’/9′)Read More
Workout of the Day 7/15/2015 3 rounds for time 800 meter run 21 kettlebell swings (24kg/16kg) 21 burpees 15 KB swings 15 burpees 9 KB swings 9 burpeesRead More
Pre WOD Bench Press6 X 3 Workout of the Day 7/14/2015 “Death By Squat Clean” Complete one squat clean in the first minute (#135/#85), 2 in the second minute, 3 in the 3rd etc……. Each time you fail to complete required reps, reset back to 1 rep and continueRead More
Pre WOD 5 rounds, not for time Weighted Pullups5-7 reps Weighted Back Extentions10 reps Workout of the Day 7/13/2015 15 minutes as many rounds as possible 20 calorie row 10 power snatch (#95/#65) 5 burpeesRead More
Workout of the Day 7/11/2015 Complete in teams of 4 10:00 2 teammates complete AMRAP of dumbbell squat cleans (#30/#20) in the time it takes other 2 teammates to do a 200 meter med ball run then switch 2:00 rest 10:00 2 teammates complete AMRAP of burpees in the time it takes other 2 teammates...Read More
