Pre WOD Close grip bench press 5 X 7 Workout of the Day 14 minutes as many rounds as possible 2 rope climbs -1 legless 12 KB swings 32/24 24 abmat situpsRead More
Workout of the Day Complete with a partner 10 minutes as many rounds as possible P1: 2 wall ball shots (#20/#14) Both: 2 synchro burpees P2: 2 WB shots 4/4/4, 6/6/6, 8/8/8 etc…. 3:00 rest 10:00 AMRAP P1: 2 shuttle sprints Both: 1 Curtis P p2: 2 shuttle sprints 4/2/4, 6/3/6, 8/4/8 etc…… Post WOD...Read More
Pre WOD For quality, not time 10-9-8-7-6-5-4-3-2-1 Strict press Strict pullups Workout of the Day 5 rounds for time 5 deadlifts (#225/#155) 50 double undersRead More
Pre WOD 5 rounds, not for time 20 1 arm DB rows (10R/10L) :30 L-sit Workout of the Day “Nancy” 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Read More
Workout of the Day For time 50 calorie row 50 ring pushups 50 DB weighted step ups (24″/20″) 2 X (#35/#25) 40/40/40, 30/30/30, 20/20/20, 10/10/10 40 min time capRead More
Pre WOD Every minute on the minute for 12 minutes Powerclean + hang squat clean Workout of the Day 3 rounds for time 30 calorie row 30 kettlebell swings 30 wall ball shots (#20/#14) Compare to 6/27/17Read More
Pre WOD 1 leg romanian deadlift 5 X 10 (5R/5L) Workout of the Day 14 minutes as many rounds as possible 18 DB snatches (#50/#35) 12 V-ups 8 box jumps (24″/20″)Read More
Workout of the Day 10:00 as many rounds as possible 10 situps 10 KB swings (24kg/16kg) 10 burpees 3:00 rest 7:00 as many rounds as possible 10 push press (#95/#65) 30 double unders 2:00 rest 4:00 as many reps as possible Squat cleans (#135/#95) 1:00 rest For time 3000 meter row Read More
Pre WOD Every 2 minutes on the minute for 14 minutes 5 front squats Workout of the Day 20 minutes as many rounds as possible 10 KB front rack lunges (24kg/16kg) 10 pullups 100 meter overhead KB carryRead More
