Pre WOD 1 Arm Kettlebell Row 5 X 10 (10R/10L) Workout of the Day 1/27/2016 Every minute on the minute for 16 minutes Even min: AMRAP dumbbell hang power clean (#40/#25) Odd min: AMRAP pushupsRead more

Pre WOD 5 rounds, not for time Bench Press 3 reps Workout of the Day 1/26/2016 5 rounds :40 row for max calories :20 rest :40 amrap wall ball shots (#20/#14)(10’/9′) “20 rest :40 amrap double unders :20 restRead more

Pre WOD Every 2:00 for 20 minutes, complete.. Back Squat 3 reps   Workout of the Day 1/25/2016 In 12 minutes, complete as many reps as possible of.. Kettlebell swings (32kg/24kg) Box jumps (30″/24″) 1/1, 2/2, 3/3, etc……..Read more

Pre WOD Overhead Squat 5 X 5   Workout of the Day 1/22/2016 15 minutes as many rounds as possible 21 kettlebell swings (24kg/16kg) 14 calorie row 7 burpeesRead more

Pre WOD 4 rounds, not for time Weighted Good Morning 10 reps Hollow Rocks 15 reps   Workout of the Day 1/21/2016 18 minutes as many rounds as possible 5 clean and jerks (#135/#85) 10 pullups 15 wall ball shots (#20/#14)(10’/9′)Read more