Pre WOD After each set of deadlifts, perform 15 hollow rocks Deadlift5 X 5 Workout of the Day 9/28/2015 5 rounds 3:00 200 meter run AMRAP kettlebell swings (24kg/16kg) 1:00 rest Score is total KB swingsRead More
Pre WOD 8 cycles, not for time Snatch1 rep Hang Snatch High Pull1 rep Hang Snatch Pull1 rep Snatch Grip Deadlift1 rep Workout of the Day 2/24/2015 10 minutes as many rounds as possible 10 thrusters (#95/#65) 10 pullupsRead More
Pre WOD Push Jerk7 X 2 Workout of the Day 9/22/2015 16 minutes as many rounds as possible 100 meter run 10 box jumps (24″/20″) 20 russian twists (#45/#25)Read More
Pre WOD Perform a max effort set of hand release pushups between each set of squats Back Squat5 X 5 Workout of the Day 9/21/2015 5 rounds for time 21 wall ball shots (#20/#14)(10’/9′) 15 kettlebell swings (24kg/16kg) 9 burpeesRead More
Pre WOD Every minute on the minute for 10 minutes, complete.. Deadlift5 reps -even minutes Strict Toes to Bar10 reps -odd minutes Workout of the Day 9/18/2015 15 minutes as many rounds as possible 200 meter run 10 strict pullupsRead More
Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round Read More
Pre WOD Immediately after each set of barbell rows, perform a set of ring rows to failure Bent Over Barbell Row5 X 5 Workout of the Day 9/15/2015 20 minutes as many rounds as possible 20/15 calorie row 10 strict press (#75/#55) 25 abmat situpsRead More
Workout of the Day Chelsea Every minute on the minute for 30 minutes complete: 5 Pull-ups 10 Push-ups 15 Squats If you lose pace with the clock, continue 5/10/15 for as many rounds as possible for the remainder of the 30 minutes. Read More
