Workout of the Day 2/10/2016 20 minutes as many rounds as possible 200/150 meter row 20/15 ring dips 20/15 kettlebell swings (24kg/16kg) 20/15 pullups Post WOD Accumulate 5:00 in front plank positionRead more

Pre WOD Every minute on the minute for 14 minutes, complete.. Deadlift 3 reps -even minutes Hand Release Pushups 10 reps -odd minutes Workout of the Day 2/9/2016 15 minutes as many rounds as possible 10 overhead walking lunge steps (#45/#25) 20 russian twists Every minute on the minute, stop and do 5 box jumps (24″/20″)Read more

Pre WOD Press 3 X 5 Push Press 3 X 5 (add 20%-30% of strict press weight) Workout of the Day 2/8/2016 10 rounds :30 AMRAP wall ball shots (#20/#14)(10’/9′) :30 AMRAP ring rows :30 AMRAP abmat situps :30 restRead more

Pre WOD Partner Glute Ham Raises 4X8 Workout of the Day 2/5/2016 In 18 minutes, complete as many reps as possible of.. 3 strict pullups 1 cycle of “The Bear” (#115/#75) 6 strict pullups 2 cycles of “The Bear” 9 strict pullups / 3 cycles of “The Bear”, etc………..Read more

Pre WOD Pendlay Row 5 X 5 Workout of the Day 2/4/2016 5 rounds for time 5 power cleans (#155/#105) 10 knees to elbows 15 ring pushupsRead more