Pre WOD Every :90 for 7 rounds 1 high hang clean 1 hang clean 1 front squat Workout of the Day For time 50 pullups 50 KB swings (24kg/16kg) Rx+ (32kg/24kg) 50 box jumps (24″/20″) 50 overhead squats (#75/#55) Rx+ (#95/#75) 50 abmat situps Rx+ GHD situpsRead More
Pre WOD 3 rounds 12 strict 1 arm DB press 12 1 arm DB rows Workout of the Day 18 minutes as many rounds as possible 60 double unders 45 squats 21/15 calorie bike 10 push jerks (#155/#105) Rx+ #185/#135 Read More
Workout of the Day With a partner for time P1 & 2 400 meter run P1: 70 pullups (switch as necessary) P2: hang from bar P1 & 2 400 meter run P1: 70 WB shots (#20/#14) (switch as necessary) P2: wall sit P1 & 2 400 meter run P1: 70 calorie row (switch as necessary)...Read More
Pre WOD Every minute on the minute for 8 minutes 1 snatch grip deadlift 1 snatch high pull 1 power snatch Workout of the Day For time 21-18-15-12-9-6-3 Power snatch (#75/#55) Toes to bar BurpeesRead More
Workout of the Day 25 minutes as many rounds as possible 25/18 calorie bike 25 box jumps (24″/20″) 25/18 calorie row 25 wall ball shots (#20/#14) Read More
Pre WOD Every 3 minutes on the minute for 15 minutes 7 back squats Workout of the Day 5 rounds 3:00 3 KB snatches (#32/#24)(3R/3L) 6 hand release pushups 9 goblet squats 1:00 rest Read More
Pre WOD Every minute on the minute for 18 minutes 1st min: 5 strict or weighted pullups 2nd min: 6 bent over barbell rows 3rd min: 9 ring rows Workout of the Day For time DB power cleans (#50/#35) Rx+ #70/#50 21-18-15-12-9-6-3 Double unders 42-36-30-24-18-12-6 Read More
Workout of the Day For time 7 rounds of “The Bear” (power clean/front squat/push press/back squat/push press) (#135/#95) 5 rounds of “Cindy” (5 pullups/10 pushups/15 squats) 5 rounds of “The Bear” (#155/#115) 3 rounds of “Cindy” 3 rounds of “The Bear” (#175/#135) 1 round of “Cindy”Read More
Workout of the Day In 10:00, row for max calories *every 2:00 on the minute complete 5 burpees and 10 kettlebell swings (32kg/24kg) 5:00 rest In 10:00 bike for as many calories as possible *every 2:00 on the minute complete 5 box jumps (30″/24″) and 10 squatsRead More
