Pre WOD In 20-25 minutes, find your heaviest 1 rep clean Workout of the Day 12 minutes as many rounds as possible 300/225 meter row 30 kettlebell swings (24kg/16kg) 30 walking lunge steps Read More
Workout of the Day 10 rounds for time :30 DB deadlift :30 rest :30 DB push press :30 rest :30 DB bent over row :30 rest :30 DB front squat :30 rest Read More
Workout of the Day 31 minutes as many rounds as possible with a partner 31 burpees 31 DU’s 31 deadlifts (#95/#65) 31 pushups 31 box jumps (24″/20″) 31 hang power cleans 31 squats 31 kettlebell swings (24kg/16kg) 31 shoulder to overhead 31 abmat situps 31 cal row 31 wall ball shots (#20/#14)Read More
Pre WOD Bench press 5 X 5 10 strict toes to bar after each set Workout of the Day For time 21-18-15-12-9-6-3 Push press (#95/#65) Abmat situps BirpeesRead More
Pre WOD 1 arm DB row 5 X 20 (10R/10L) Workout of the Day 4 rounds for time 30 wall ball shots (#20/#14) 20 overhead walking lunge steps with med ball 10 box jumps (30″/24″)Read More
Pre WOD Every minute on the minute for 10 minutes Power clean + squat clean Workout of the Day 5 rounds for time 500 meter row 20 alternating DB snatch (#50/#35)Read More
Workout of the Day “Barbara” 5 rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3:00 between rounds Post time of each round Advanced option 10 muscle ups 20 handstand pushups 30 GHD situps 40 pistols Read More
Workout of the Day 4 rounds for time with a partner P1: 8 manmakers (#50/#35) / P2: front plank hold P1: 20 deadlifts (#275/#205) / P2: wall sit P1: 24 arm DB thrusters (#50/#35) / P2: hollow body hold Then, cash out.. 500 double unders / rowRead More
Workout of the Day 5 rounds as many reps as possible 1:00 10 meter shuttle sprints 1:00 wall ball shots (#20/#14) 1:00 kettlebell swings (24kg/16kg) 1:00 box jumps (24″/20″) 1:00 restRead More
