Pre WOD 5 rounds, not for time 10 bent over dumbbell rows (10R/10L) 20 hollow rocks Workout of the Day For time 21-18-15-12-9-6-3 Calorie row Kettlebell swings (32kg/24kg) Do 30 double unders between each roundRead More
Workout of the Day With a partner, complete as many reps as possible in 30 minutes One partner works while the other runs 400 meter run/wall ball shots 400 meter run/double unders 400 meter run/box jumps 400 meter run/kettlebell swings 400 meter run burpees Read More
Pre WOD Back squat 5-5-3-3-1-1 Workout of the Day 5 rounds 1:00 AMRAP ring dips 1:00 AMRAP dumbell snatch (athlete chooses weight) 1:00 russian twists (#45/#25) 1:00 rest Read More
Pre WOD Every minute on the minute for 10 minutes -snatch pull -snatch high pull -snatch Workout of the Day 7 rounds as many reps as possible 2:00 3 deadlifts (BW) 6 burpees 1:00 rest Read More
Pre WOD Every minute on the minute for 12 minutes Even: 2 power cleans Odd: 5-10 strict pullups Workout of the Day 20 minutes AMRAP 10 DB thrusters (#50/#35) 10 ring rows 200 meter runRead More
Pre WOD Weighted front rack lunge 5 X 10 Workout of the Day 6 rounds 3:00 30 double unders 15/12 cal row 10 dumbbell hang power cleans (#40/#30) Post fastest and slowest roundRead More
Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Deadlift 20-18-16-14-12-10-8-6-4-2 Wall ball shots (#20/#14)(10’/9′) Alternate movementsRead More
Pre WOD Every 2 minutes for 14 minutes complete.. 3 back squats Workout of the Day For time 4 rounds 250 meter row 15 hand release pushups 2:00 rest 4 rounds 200 meter run 10 pullupsRead More
