Workout of the Day For time 6 rounds of “The Chief” (3 power cleans (#135/#95, 6 pushups, 9 squats) 400 meter run 4 rounds of “The Chief 200 meter run 2 rounds of “The ChiefRead More
Pre WOD 5 rounds not for time 20 1 arm bent over DB rows (10R/10L) 15 V-ups Workout of the Day Every minute on the minute for 16 minutes Even: 15 DB bench press Odd: 5 deadlifts *athletes choose weight Read More
Pre WOD Every minute on the minute for 10 minutes 2 squat snatches Workout of the Day For time 750/600 meter row 50 overhead squats (#45/#35) 750/600 meter row 50 thrusters 750/600 meter row 50 front rack lungesRead More
Pre WOD 4 rounds 1:00 AMRAP double unders 1:00 AMRAP abmat situps 1:00 rest Workout of the Day “Fight Gone Bad” 3 Rounds for Total Score (reps + calories): Wallball Shots (20#/14#) for reps Sumo Deadlift High Pull (75#55#) for reps Box Jumps (20″) for reps Push Press (75#/55#) for reps Row for calories Move...Read More
Workout of the Day With a partner, perform all movements in “synchro” fashion In 12 minutes, climb as far up ladder in reps as possible 3-6-9-12-etc….. Pushups Wall ball shots (#20/#14) 5:00 rest In 12 minutes, climb as far up ladder in reps as possible 3-6-9-12-etc… DB snatch (#50/#35) Pullups Read More
Pre WOD 5 rounds not for time 10 reverse lunge steps, front foot elevated 20 hollow rocks Workout of the Day “GI Jane” 100 burpee pullups for timeRead More
Pre WOD Every minute on the minute for 12 minutes 2 power cleans Workout of the Day 15 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 ring dipsRead More
