Pre WOD Every minute on the minute for 15 minutes 1st min: 5 bent over barbell rows 2nd min: 5 strict pullups 3rd min: 10 ring rows Workout of the Day For time: 800 meter run 40 hand release pushups 600 meter run 30 hand release pushups 400 meter run 20 hand release pushups 200...Read More
Pre WOD Muscle clean to strict press 4 X 6 Workout of the Day Tabata row for meters 1:00 rest Tabata air squats 1:00 rest Tabata row for meters 1:00 rest Tabata abmat situps Add low four numbers of each tabata for scoreRead More
Pre WOD Double kettlebell push press 5 X 5 Workout of the Day “Death by Squat Clean” 20 minutes as many reps as possible 1st min: 1 rep 2nd min: 2 reps 3rd min: 3 reps etc……. Stay on clock as long as possible, then reset back to 1 rep and continue Reset as many times as...Read More
Pre WOD 5 rounds for quality 10 pistols 5-10 handstand pushups Workout of the Day Every 4:00 for 20:00 complete 500/400 meter row 50 meter farmers carry (24kg/16kg) AMRAP box jumps (24″/20″) Read More
Pre WOD Close grip bench press 5 X 7 Workout of the Day 5 rounds for time 7 power cleans (#135/#95) 14 wall ball shots (#20/#14)(10’/9′) 21 lateral jumps over BB (over and back = 1)Read More
Pre WOD 5 rounds, not for time 5 deadlifts (building weight) 15 hand release pushups Workout of the Day 20 minutes as many rounds as possible 200 meter run 15 kettlebell swings (24kg/16kg) 19 goblet lunges Read More
Pre WOD Turkish get ups 1 X 3 1 X 2 1 X 1 Workout of the Day 12 minutes as many rounds as possible 12 power snatches (#75/#55) 2 rope climbs (1 legless/1 regular)Read More
Pre WOD Every 3 minutes on the minute for 15 minutes 3 back squats Workout of the Day 9 minutes as many rounds as possible 9 dumbbell squat cleans (#30/#20) 3 muscle ups Read More
Pre WOD Push/split jerk 3-3-2-2-1-1 Workout of the Day Alternating quadruple tabata -jumping squats -squats -jumping lunges -lunges Score lowest interval of each movementRead More
