Pre WOD 5 rounds, not for time 10 single leg romanian deadlifts (5R/5L) 10-15 GHD situps Workout of the Day 20 minutes as many rounds as possible 200 meter run 1 rope climb 7 dumbell squat cleans (#40/#30) 1 rope climb Read More
Pre WOD Every 2 minutes for 12 minutes -power clean -hang power clean -push/split jerk Workout of the Day 5 rounds for time 500 meter row 15 ring dips 50 double undersRead More
Workout of the Day 10 rounds 1st minute: :45 row for max calories 2nd minutes: max reps abmat situps 3rd minutes: max reps kettlebell swings (32kg/24kg) Read More
Pre WOD Every 2 minutes for 14 min 1 power snatch 3 overhead squats Workout of the Day 18 minutes as many rounds as possible 100 meter farmers carry (24kg/16kg) 10 pullups (5 strict/5 kipping) 100 meter waiters walk (24kg/16kg)(50 meters R arm/50 meters L arm) 10 hand release pushups Read More
Pre WOD Back squat 10-10-10-10 Workout of the Day 15 minutes as many rounds as possible 5 dumbbell push press (#40/#30) 10 DB weighted lunges 5 burpeesRead More
Pre WOD Ring and rope skill work Workout of the Day With a partner for time One works while one holds, then switch 50 KB swings (24kg/16kg) / handstand hold 50 box jumps (24″/20″) / plate overhead hold(#45/#25) 50 situps / bottom of squat hold 400 run / front plank hold Every break in movement...Read More
Pre WOD Push press 5X5 10 V ups between sets Workout of the Day 14 minutes as many rounds as possible 8 pullups 8 dumbbell step overs (#40/#30) 32 double unders Read More
Pre WOD 5 rounds, not for time 10 dumbbell pullovers 10 weighted back extensions Workout of the Day 12 minutes as many rounds as possible 4 split snatch (#95/#65) 8 knees to elbows 12 kettlebell swings (32kg/24kg) (russian) Read More
Pre WOD In 15 minutes, complete as many hand release pushups as possible Every break, complete 5 strict pullups Workout of the Day 5 rounds 3:00 400 meter run AMRAP deadlifts (#225/#155) 1:00 rest Read More
