Pre WOD Every minute on the minute for12:00 1st min: :45 Ring Plank Hold2nd min: :45 Diamond Push-Ups3rd min: :45 Hollow Rocks Workout of the Day 14:00 as many rounds as possible 4-6-8-10-12…etcStrict DipsCal BikeSlam Balls (30/20)Read more

Workout of the Day “12 Days of Christmas” For time 1 rope climb2 DL’s 275/1853 Devils Press 50/354 burpees5 C2B pullups6 KB swings (32kg/24/kg)7 WB shots 20/148 DB lunges 50 /359 pushups10 BJ’s 24/2011 T2B12 DB snatches 70/50 Perform reps like the song… 1-2,1-3,2,1-4,3,2,1-etc…Read more

Workout of the Day 4 rounds for time 12 handstand pushups or hand release pushups18 pullups24 KB goblet squats (24kg/16kg)Read more

Pre WOD Power snatch 4 X 3 Workout of the Day 15:00 as many rounds as possible 12/10 Cal Bike9 Burpees Over the Bar3 Hang Power Snatch (135/95)* *Power Snatch reps increase by 3 every round. 3, 6, 9, etc…Read more

Workout of the Day 5 rounds for max reps/cals 1:00 – Cal Row1:00 – DB Up-Downs (35/20)1:00 – Wall Balls (20/14) 1:00 rest between roundsRead more