Pre WOD 5 rounds, not for time Workout of the Day Friday 14 minutes as many rounds as possible 250 meter row 10 push press (#95/#65) 20 lateral barbell jumps (over and back=2) Read More
Workout of the Day Thursday Not for time 30 power cleans (.75 body weight) 30 bench press (body weight) 30 deadlifts (1.5 body weight) Partition reps in any manner necessaryRead More
Pre WOD 4 rounds, not for time Workout of the Day Wednesday 15 minutes as many rounds as possible 5 box jumps (30″/24″) 10 power snatch (#75/#45) 15 wall ball shots (#20/#14)(10’/9′)Read More
Workout of the Day Tuesday “Annie On the Run” For time 1000 meter run 50 double unders 50 situps 800 meter run 40 double unders 40 situps 600 meter run 30 double unders 30 situps 400 meter run 20 double unders 20 situps 200 meter run 10 double unders 10 situps Read More
Pre WOD Every minute on the minute for 10 minutes, complete… Workout of the Day Monday 16 minutes as many rounds as possible 100 meter sprint 10 1 arm kettlebell swings, right arm (24kg/16kg) (russian swings) 10 kettlebell lunges with pass through (L+R=2) 10 1 arm KB swings, left armRead More
Pre WOD Bear crawl musical med balls Workout of the Day Saturday Complete each interval with a partner. Switch back and forth between movements as necessary 5:00 Row for max calories/pushups 2:00 rest 5:00 Sled drive or max meters (#135/#90)/goblet squats (24kg/16kg) 2:00 rest 5:00 Weighted kettlebell step ups (24kg/16kg)(24″/20″)/burpees 2:00 rest 5:00 Plate carry...Read More
Workout of the Day Barbara 5 rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3 minutes between rounds Post time of each roundRead More
Workout of the Day Thursday 8:00 Run 800 meters then, as many reps as possible of deadlift (#185/#135) 2:00 rest 8:00 row 1000 meters then, as many reps as possible of power cleans (#135/#85) 2:00 rest 8:00 50 burpees then, as many reps as possible of push press (#95/#65)Read More
Workout of the Day Tuesday 5 rounds, not for time 2:00 max calorie row Max effort reps bench press (.75/.5 BW) No rest between row and bench press, rest 2-3 minutes between rounds Score is total of calories and reps Compare to 5/29/14Read More
