Pre WOD Every minute on the minute for 12 minutes Double Kettlebell Push Press 10 reps (even minutes, alternate arms) Double Kettlebell Alternating Reverse Lunge 10 reps (odd minutes) Workout of the Day 1/6/2016 5 rounds for time 5 deadlifts (#315/#225) 10 burpees over bar Post WOD 40 barbell rolloutsRead More
Workout of the Day 12 Days of Christmas For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1….etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps (24″/20″) 11 toes to bar 12...Read More
Pre WOD 5 rounds, not for time Bench Press 5 reps Back Extensions 10 reps Workout of the Day 12/28/2015 10 wall ball shots (#20/#14)(10’/9′) 15 abmat situps 30 double undersRead More
Workout of the Day Final WOD of 2015 2015 seconds as many rounds as possible (33:35) 20 calorie row 15 dumbell thrusters (#30/#20) 20 calorie row 15 burpees 20 calorie row 15 dumbbell skier swings Read More
Pre WOD Back Squat5 X 10 Workout of the Day 12/30/2015 2 rounds 3:00 row for max calories 1:00 rest 2:00 amrap kettlebell swings (24kg/16kg) 1:00 rest 1:00 amrap box jumps (24″/20″)Read More
Pre WOD Single Leg Romanian Deadlift5 X 10 (5R/5L) Workout of the Day 12/29/2015 18 minutes as many rounds as possible 3 power cleans (#185/#125) 6 strict pullups 12 hand release pushupsRead More
Pre WOD 5 rounds, not for time Bench Press5 reps Back Extensions10 reps Workout of the Day 12/28/2015 10 wall ball shots (#20/#14)(10’/9′) 15 abmat situps 30 double undersRead More
Workout of the Day 12 Days of Christmas For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1….etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps (24″/20″) 11 toes to bar 12...Read More
