Pre WOD Every minute on the minute for 10 minutes Even: 40 double unders or DU practice Odd: 15 kettlebell swings (24kg/16kg) Workout of the Day 3 rounds for time 400 meter run 30 abmat situps 20 pullups 10 power cleans (#155/#115)Read More
Pre WOD 5 rounds not for time 3 strict press 2 push press 1 push/split jerk Workout of the Day 10 rounds :40 row for max calories :20 rest :40 amrap burpees :20 restRead More
Pre WOD Weighted front rack step ups 5 X 10 Workout of the Day 15 minutes as many rounds as possible 10 deadlifts (BW) 15 hand release pushups 30 russian twists with med ball (#20/#14)(L+R=1)Read More
Workout of the Day With a partner for time 100 wall ball shots (alternate every 5 reps) 20 rounds of “Cindy” (5 pullups/10 pushups/15 squats).. alternate each round 100 wall ball shots (alternate every 5 reps) Post WOD 3 rounds 10 GHD situps 20 toes to bar 30 swimmers Read More
Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day Every minute on the minute for 14 minutes 3 bent over barbell rows 6 hang power cleans 9 push press Athlete chooses weight Read More
Workout of the Day For time 400 meter run 25 thrusters (#95/#65) 150 double unders 25 thrusters 400 meter run Post WOD Double tabata -flutter kick -front plankRead More
Pre WOD Every minute on the minute for 15 minutes 1st min: 5 bent over barbell row 2nd min: 5 strict pullups 3rd min: 5 ring rows Workout of the Day 15 minutes as many rounds as possible 10 overhead weighted lunge steps (#45/#25) 15 box jumps (24″/20″) 10 wall ball shots (#20/#14)(10’/9′) Read More
Pre WOD Bench press 5 X 5 20 hollow rocks after each set Workout of the Day 3 rounds for time 25 calorie row 25 burpees 25 kettlebell swings (24kg/16kg) Read More
Workout of the Day In teams of 4 for time Shuttle sprint (50m/100M/150M/200M) 63-45-27 (only 3 working at a time) Dumbell hang power cleans (#40/#30) Burpee box jumps Shuttle sprint (50m/100M/150M/200M) 63-45-27 (only 3 working at a time) Dumbell snatch (#40/#30) Weighted situps (#45/#25) Shuttle sprint (50m/100M/150M/200M) PostWOD Bring Sally Up Read More
