Pre WOD Press8 X 3 Workout of the Day 11/17/2015 For time 21-18-15-12-9-6-3 Row for calories Wall ball shots (#20/#14)(10’/9′) Russian twist with med ball (L+R=1)Read more

Pre WOD In 20 minutes, find your heaviest .. Clean1 rep …then, do 3-5 heavy singles Workout of the Day 11/16/2015 Alternating tabata -lateral box hops -kettlebell swings (24kg/16kg) -jumping lunges -burpees 8X through cycle Score lowest interval of each movementRead more

Pre WOD Bench Press10 X 2 Workout of the Day 11/13/2015 5:00 AMRAP 5 dumbbell thrusters (#50/#30) 10 burpees 2:00 rest 5:00 AMRAP 5 strict pullups 10 box jumps (24″/20″) 2:00 rest 5:00 AMRAP 5 DB power clean (#50/#30) 10 pushupsRead more

Pre WOD Weighted Barbell Step Ups5 X 10 (5L/5R) Workout of the Day 11/12/2015 18 minutes as many rounds as possible 6 power cleans (#135/#95) 12 toes to bar 24 double undersRead more

Pre WOD 1 Arm Kettlebell Row4 X 10 (10R/10L) Workout of the Day 11/11/2015 5 rounds 2:00 250/200 meter row AMRAP push press (#95/#65) 1:00 restRead more