Pre WOD Every minute on the minute for 8:00 Even: 5-7 Strict Pull-Ups or 1-2 Strict Muscle-Up Odd: 5-7 Tall Box Jumps Workout of the Day 4 rounds for time 5 Deadlift (AHAP)* 7 Ring Muscle-Ups or Burpee Pull-Ups 21 Box Jump (24/20) Read More
Pre WOD In 10:00 build to a heavy 1 rep clean and jerk Workout of the Day “Cali Bear” Every :30 for 20:00… 1 power clean and jerk (#225/#155) Read More
Workout of the Day 5 rounds 20/15 Cal Bike 25 Russian KB Swing (32/24) 20 Box Step-Ups (24/20) 2:00 rest between rounds *post time of slowest round Post WOD 3 sets 30 DB weighted situpsRead More
Pre WOD On a 10:00 running clock, work on strict muscle ups or false grip ring rows Workout of the Day Every minute on the minute for 20:00 E2MOM x 20 MINUTES Min 1 & 2: 400m Run Min 3 & 4: 15 Burpees then max muscle-ups or strict pull-ups *score is MU or pullup...Read More
Workout of the Day 8:00 as many reps as possible 12/10 calorie row 10 handstand pushups 10 renegade rows (#35/#20) 2:00 rest 8:00 as many reps as possible 12/10 calorie row 10 handstand pushups 10 renegade rows (#35/#20) Read More
Workout of the Day 18 rounds for time with a partner 4 over the bar burpees 6 hang power cleans (#165/#115) 100 meter run *P1 works while P2 rests, switch every roundRead More
Pre WOD Every minute on the minute for 10 minutes Even: 12/10 cal bike Odd: 5 tempo strict pullups (1111) Workout of the Day Every minute on the minute for 15 minutes 1st min: 10 1 arm DB snatch (AHAP) 2nd min: 20 DB goblet squats (AHAP) 3rd minute: max reps of 1 down up...Read More
Workout of the Day 3 rounds On a 2:00 clock.. 500/400 row On a 2:00 clock.. max distance double KB farmers carry (AHAP) On a 2:00 clock.. AMRAP 20 double unders / 10 pushups *post time of slowest row Post WOD Tabata, 8 Sets :20 on / :10 off Movement 1 — DB Hammer Curl...Read More
