Pre WOD 5 rounds, not for time Bench Press 5 reps Back Extensions 10 reps Workout of the Day 12/28/2015 10 wall ball shots (#20/#14)(10’/9′) 15 abmat situps 30 double undersRead more

Workout of the Day   Final WOD of 2015 2015 seconds as many rounds as possible (33:35) 20 calorie row 15 dumbell thrusters (#30/#20) 20 calorie row 15 burpees 20 calorie row 15 dumbbell skier swings  Read more

Pre WOD Back Squat5 X 10 Workout of the Day 12/30/2015 2 rounds 3:00 row for max calories 1:00 rest 2:00 amrap kettlebell swings (24kg/16kg) 1:00 rest 1:00 amrap box jumps (24″/20″)Read more

Pre WOD Single Leg Romanian Deadlift5 X 10 (5R/5L) Workout of the Day 12/29/2015 18 minutes as many rounds as possible 3 power cleans (#185/#125) 6 strict pullups 12 hand release pushupsRead more

Pre WOD 5 rounds, not for time Bench Press5 reps Back Extensions10 reps Workout of the Day 12/28/2015 10 wall ball shots (#20/#14)(10’/9′) 15 abmat situps 30 double undersRead more