Pre WOD Back Squat7 X 3 Workout of the Day 10/26/2015 2 rounds for time 40 calorie row 40 hand release pushups 40 walking lunge steps (L+R=1)Read More

Pre WOD 5 rounds, not for time Romanian Deadlift5 reps V-ups15 reps Workout of the Day 10/23/2015 15 minutes as many rounds as possible 3 plyo med ball pushups (L+R=1) 6 strict rope pullups 9 box jumps (24″/20″)Read More

Pre WOD Every minute on the minute for 10 minutes Clean and Jerk2 reps Workout of the Day 10/22/2015 5 rounds 1:00 AMRAP wall ball shots (#20/#14)(10’/9′) 1:00 AMRAP double unders 1:00 AMRAP abmat situps 1:00 restRead More

Pre WOD Front Squat5 X 5 Workout of the Day 10/21/2015 25 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 burpeesRead More

Pre WOD Partition in any manner Strict Pull-Ups40 reps Ring Dips40 reps OR Muscle-up20 reps Workout of the Day Diane 21-15-9 Deadlift (225/155lb) Handstand Push-upsRead More

Pre WOD Close Grip Bench Press7 X 3 Workout of the Day 10/19/2015 8 rounds :45 row for max calories :15 rest :45 amrap dumbbell squat cleans (#50/#30) :15 restRead More

Workout of the Day 10/16/2015 For time 5 wall walks, then… 3 rounds 26 calorie row 26 hand release pushups 26 box jumps (24″/20″) 26 kettlebell swings (24kg/16kg) 26 double unders Then.. 5 wall walksRead More

Pre WOD Double tabata -ring support -L hang -bottom of squats -chin over bar Workout of the Day 10/15/2015 Every minute on the minute for 20 minutes, complete… 3 power cleans 3 front squats 3 push jerks Athlete chooses weightRead More

Pre WOD Back Squat4 X 10 Workout of the Day Nicole 20 Minute AMRAP 400 Meter Run Max rep Pull-UpsRead More

Pre WOD 7 sets, rest as necessary between sets Snatch Grip Deadlift1 rep Hang Snatch High Pull1 rep Snatch1 rep Workout of the Day 10/13/2015 15 minutes as many rounds as possible 250 meter row 15 power snatch (#75/#55) 10 box jumps (24″/20″)Read More