Pre WOD 5 rounds, not for time Bench Press5 reps Double Kettlebell Bent Over Row10 reps Workout of the Day For time 3 rounds 21/15 calorie row 15 wall ball shots (#20/#14)(10’/9′) 9 kettlebell swings (32kg/24kg) 2:00 rest 3 rounds 21 10 meter shuttle sprints 15 box jumps (24″/20″) 9 man makers (#30/#20) 10/12/2015 12...Read More
Pre WOD After each set of front squats, complete 10 barbell rollouts Front Squat6 X 3 Workout of the Day 10/9/2015 15 minutes as many rounds as possible 20 meter sled drive (10M high push/10M low push((#75/#50) 200 meter run 10 box jumps (24″/20″)Read More
Workout of the Day 10/8/2015 In 20 minutes, climb as far up ladder as possible 1 round of “Cindy” 1 clean and jerk (#135/#85) 1 round of “Cindy” 2 C&J’s 1 round of “Cindy” 3 C&J’s 1/4, 1/5, etc………Read More
Pre WOD 5 rounds, not for time No rest between movements, rest as necessary between sets Strict Pull-Ups5 reps Bent Over Barbell Row5 reps Ring Rows10 reps Workout of the Day 10/7/2015 Every minute on the minute for 12 minutes Even: 5 deadlifts (#275/#185) Odd: 35 double undersRead More
Pre WOD 5 rounds, not for time Weighted Good Morning10 reps GHD Sit ups10-15 reps Workout of the Day 10/6/2015 20 minute amrap 15/10 calorie row 12 burpees 9 kettlebell swings (32kg/24kg) 6 clapping pushupsRead More
Pre WOD Press2 X 3 Push Press2 X 3 Push Jerk2 X 3 Workout of the Day 10/5/2015 Alternating tabata -Ice skaters -Box jumps (24″/20″) -Jumping lunges -Lateral jumps 8X through cycleRead More
Pre WOD Back Squat6 X 3 Workout of the Day 10/2/2015 12 minutes as many rounds as possible 1 rope climb 3 handstand pushups 5 knees to elbows 7 ring dipsRead More
Pre WOD Increase weight every set Turkish Get Up10-8-6-4-2 Workout of the Day 10/1/2015 15 minutes as many rounds as possible 5 power snatch (#115/#75) 15 wall ball shots (#20/#14)(10’/9′)Read More
Pre WOD Every 2:00 for 14:00, complete.. Power Clean3 reps Front Squat2 reps Push Jerk1 rep Workout of the Day 9/29/2015 In 12 minutes climb as far up ladder as possible 3 pullups 30 double unders 6 PU’s 30 double unders 9 PU’s 30 double unders 12/30, 15/30 etc…..Read More
