Workout of the Day Every minute on the minute for 30:00 0:00 5 back squats 1:00 5 weighted pullups 2:00 5 strict press (clean from ground) Post WOD 40 barbell rollouts Read More
Pre WOD Front rack weighted lunge 5 X 10 (5R/5L, alternate legs Workout of the Day 3 rounds, as many reps as possible 2:00 double kettlebell clean and jerk (must be unbroken, no setting KB’s down) 1:00 rest 2:00 box jumps (24″/20″) 1:00 rest Read More
Workout of the Day 20 minutes as many rounds as possible 5 deadlifts (BW) 1 round of “Cindy” (5 pullups/10 pushups/15 squats) 5 DL’s 2 rounds of “Cindy 5 DL’s 3 rounds of “Cindy” 5/4, 5/5, etc…….. Post WOD Alternating double tabata -medball russian twist -medball mountain climbers Read More
Pre WOD Turkish get ups 5 X 4 (2R/2L) Workout of the Day 6 rounds 3:00 20/15 calorie row, then AMRAP 4 lateral burpees over parallette 8 jumping lunges 12 kettlebell swings (24kg/16 kg 1:00 rest Read More
Workout of the Day 3 rounds for time with a partner 10 burpees over partner holding front plank position 15 wall ball shots while partner holds superman position 20 kettlebell swings while partner hold handstand position Read More
Pre Wod Back squat 5 X 3 Workout of the Day For time: 42 med ball cleans (#20/#14) 21 dumbbell bench press (#50/#30) 30 MB cleans 15 DB BP 18 MB cleans 9 DB BP Read More
Pre WOD In 15 minutes accumulate as many handstand pushups and pistols as possible Workout of the Day Every 4:00 for 20:00 complete the following.. 250/200 meter row 12 hang power cleans (#115/#85) 9 ring dips AMRAP burpees Score= total burpees completed Read More
Pre WOD Push press 5 X 3 Workout of the Day “Climbing Karen” 150 wall ball shots for time (#20/#14)(10’/9′) Every break complete 1 rope climb RX – legless L-sit from sitting 1st scale – legless L-sit from standing 2nd scale – legless 3rd scale – use feet and legs 4th scale – 8 strict...Read More
Pre WOD Weighted overhead step ups 4 X 10 (alternate legs) Workout of the Day 6 rounds as many reps as possible 2:00 10 sumo deadlift high pulls (#75/#55) 10 box jumps (24″/20″) 1:00 restRead More
Pre WOD Every minute on the minute for 10 minutes Even: 5 deadlifts Odd: AMRAP hand release push ups Workout of the Day 4 rounds for time 30 calorie row 30 kettlebell swings (24kg/16kg) 30 abmat situps Read More
