Pre WOD sadsadasd Post WOD sadsadasdasdasRead more

Pre WOD Pre WOD 1 Arm Kettlebell Row1 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) Post WOD Post WODRead more

Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead more

Pre WOD 1 Arm Kettlebell Row1 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 a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep. Post WOD test wod nowRead more

Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead more