Workout of the Day 2018 seconds as many rounds as possible 20 cal row 18 wall ball shots (#20/#14) 20 cal bike 18 sumo deadlift high pulls (#75/#55) 20 cal row 18 box jumps (#24″/20″) 20 cal bike 18 push press Read More
Workout of the Day For time with a partner 100 burpees, then… 3 rounds of 10 partner clapping pushups 20 synchro goblet squats 40 pullups (20 each while partner hangs from bar) then.. 100 burpeesRead More
Pre WOD Every minute on the minute for 10 minutes 1 power clean + hang squat clean Workout of the Day 14 minutes as many rounds as possible 7 thrusters (#95/#65) 7 pullups 28 double undersRead More
Workout of the Day 30 minutes as many rounds as possible 21/15 calorie row 18 weighted situps (#45/#25) 15/10 calorie Assault bike 12 kettlebell swings (32kg/24kg) 9 burpeesRead More
Pre WOD Every 2 minutes on the minute for 14 minutes 1 power snatch 1 hang squat snatch Workout of the Day 10 minutes as many rounds as possible 1 deadlift (#225/#155) 2 wall ball shots (#20/#14) 2 DL’s 4 WB shots 3/6, 4/8, 5/10 etc…….Read More
Pre WOD Dumbell bench press 5 X 10 Workout of the Day 5 rounds 1:00 AMRAP DB snatch (#50/#35) 1:00 AMRAP box jumps (24″/20″) 1:00 10 meter shuttle sprints 1:00 rest Read More
Pre WOD 5 rounds not for time 5 romanian deadlifts 15 V-ups Workout of the Day For time 50 calorie Assault bike 25 manmakers (#50/#35) 50 calorie rowRead More
Pre WOD Push/split jerk 5 X 3 Workout of the Day Every minute on the minute for 15 minutes 1st min: 4 muscle ups or 8 ring dips 2nd min: 6 burpee box jump overs 3rd min: 8 chest to bar pullups or 12 chin over bar pullups Read More
Workout of the Day For time with a partner P1: 100 burpees / P2: Wall sit P1: 100 toes to bar / P2: deadlift (#205/#145) P1: 100 wall ball shots (#20/#14) / P2: front plank Read More
