Pre WOD 3 rounds for quality Weighted Good Morning10 reps Pistols10 reps GHD Sit ups10-15 reps Workout of the Day 4/14/2015 12 minutes as many rounds as possible 1 power snatch (#95/#65) 2 ring pushups 2 power snatch 4 ring pushups 3 power snatch 6 ring pushups etc………..Read More
Workout of the Day Squat a Ton and Run 4 rounds for time Squat a ton 400 meter run #225=10 reps #205=11 reps #185=12 reps #155=15 reps #135=17 reps #115=20 reps #95=24 reps #65=35 reps #45=50 reps Women weight=3/4 tonRead More
Pre WOD 1 Leg Barbell Deadlift 1 test movement Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which...Read More
Pre WOD PVC mobility 5 laps Handstandfor time Until you cant hold it no more Workout of the Day Annie For Time: 50-40-30-20-10 Double Under Sit-upsRead More
Pre WOD Deadlift5 X 3 Workout of the Day 10 Min AMRAP 10 minutes as many rounds as possible 10 kettlebell clean and press (24kg/16kg)(5R/5L) 10 burpeesRead More
Workout of the Day For time 3 rounds 21/15 calorie row 15 wall ball shots (#20/#14)(10’/9′) 9 kettlebell swings (32kg/24kg) 2:00 rest 3 rounds 21 10 meter shuttle sprints 15 box jumps (24″/20″) 9 man makers (#30/#20)Read More
Pre WOD Every minute on the minute for 8 minutes, complete.. Power Snatch1 rep Hanging Squat Snatch1 rep Overhead Squat1 rep Workout of the Day 14 minutes as many rounds as possible 4 turkish get ups (24kg/16kg) 40 double undersRead More
