Pre WOD Accumulate 2:00 in each of the following positions L-sit Bottom of squat Handstand hold Chin over bar 16:00 cap Workout of the Day Tuesday 3 X 3:00 row for max calories / :30 rest 3 X 3:00 amrap squats / :30 rest 3 X 3:00 amrap box jumps (24″/20″) / :30 restRead More
Workout of the Day Monday 12 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 10 walking kettlebell lunge, pass through legsRead More
Pre WOD Tabata dumbbell thrusters Workout of the Day Saturday In teams of 3, complete the following 5:00 as many reps as possible of: Ring rows Dynamic step ups V ups 1:00 rest 4:00 AMRAP 1:00 rest 3:00 AMRAP 1:00 rest 2:00 AMRAP 1:00 rest 1:00 AMRAP Rotate movements with teammates every :30Read More
Pre WOD Death by 10 meters plus burpees Workout of the Day Wednesday 7 rounds as many reps as possible :30 deadlift (bodyweight) :30 rest :30 strict pullups :30 restRead More
Pre WOD Every minute on the minute for 8 minutes, complete Workout of the Day Tuesday 14 minutes as many rounds as possible 3 push jerks (#135/#85) 6 box jumps (30″/24″) 9 knees to elbowsRead More
Pre WOD 4 rounds, not for time Workout of the Day Monday For time: 50 kettlebell swings (24kg/16kg) 50 weighted steupups with KB (24″/20″) 50 KB swingsRead More
Pre WOD Tabata situps Workout of the Day Saturday With a partner, complete the following for as many reps/cal as posible 6:00- Teammate 1- row for cal / teammate 2- push press (#75/#45) Teammates switch movements at 3:00 1:00 rest 6:00- Teammate 1- double unders / teammate 2- front squat (#115/#75) Teammates switch movements at...Read More
Pre WOD 4 rounds, not for time Workout of the Day Chelsea Every minute on the minute for 30 minutes complete: 5 Pull-ups 10 Push-ups 15 Squats If you lose pace with the clock, continue 5/10/15 for as many rounds as possible for the remainder of the 30 minutes. Read More
