Pre WOD 5 rounds, not for time 5 bent over barbell rows 15 V-ups Workout of the Day 12 minutes as many rounds as possible 9 burpees 6 hang power cleans (#135/#95) 3 push pressRead More
Pre WOD Single leg Romanian deadlift 5 X 10 (5R/5L) Workout of the Day 5 rounds 3:00 15/12 calorie row 15 wall ball shots (#20/#14)(10’/9′) AMRAP box jumps (24″/20″) 1:00 rest Score total box jumpsRead More
Pre WOD Back squat 3 sets of 3:00 Take 2 seconds to lower rep, 2 seconds at bottom of squat, 2 seconds to raise rep, rest 10 seconds and repeat. Bar does not come off shoulders Rest 3:00 between sets Workout of the Day For time 18-15-12-9-6-3 Burpees Kettlebell swings (24kg/16kg) Weighted box step overs with...Read More
Pre WOD Every 2 minutes for 14 minutes -snatch grip deadlift -hang power snatch power snatch -overhead squat -snatch Workout of the Day 12 minutes as many rounds as possible 200 meter run 10 ring dips 200 meter run 10 sumo deadlift high pulls (#95/#65) Read More
Pre WOD 4 rounds, not for time 5 double kettlebell swings (russian) 5 double KB front squats 5 double KB jerks Workout of the Day In 12 minutes, climb as far as possible up ladder 1 deadlift 1 burpee 1 pullup 2/2/2, 3/3/3, etc..Read More
Pre WOD 3 rounds for quality 30 abmat situps 15 hip extensions 30 flutter kicks (L+R=1) 15 banded good mornings Workout of the Day 6 rounds 2:30 300/250 meter row AMRAP dumbbell bench press (#50/#30) 1:00 rest Post total DB BPRead More
Pre WOD Strict press 3 X 5 Push press 3 X 3 Workout of the Day 14 minutes as many rounds as possible 6 rope pullups 12 box jumps 24 double unders Read More
Pre WOD Overhead weighted step ups 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats) Read More
Pre WOD Front squat 1-1-1-1-1-1-1-1-1-1 Post accumulated load of all 10 reps Workout of the Day For time: 10-9-8-7-6-5-4-3-2-1 Power clean (#155/#105) BurpeesRead More
Pre WOD 4 rounds for quality 3 wall walks 10-15 GHD situps Workout of the Day For time 800 meter run 80 double unders 40 kettlebell swings (24kg/16kg) 400 meter run 40 double unders 20 KB swings 200 meter run 20 DU’s 10 KB swingsRead More
