Pre WOD Weighted Barbell Step Ups6 X 6 (3R/3L) Workout of the Day 9/30/2015 3 rounds for time 500 meter row 21 burpees 400 meter runRead more

Pre WOD Every 2:00 for 14:00, complete.. Power Clean3 reps Front Squat2 reps Push Jerk1 rep Workout of the Day 9/29/2015 In 12 minutes climb as far up ladder as possible 3 pullups 30 double unders 6 PU’s 30 double unders 9 PU’s 30 double unders 12/30, 15/30 etc…..Read more

Pre WOD After each set of deadlifts, perform 15 hollow rocks Deadlift5 X 5 Workout of the Day 9/28/2015 5 rounds 3:00 200 meter run AMRAP kettlebell swings (24kg/16kg) 1:00 rest Score is total KB swingsRead more

Pre WOD Bench Press5-5-3-3-1-1- ME 50% of 1 Rep MaxRead more

Pre WOD 8 cycles, not for time Snatch1 rep Hang Snatch High Pull1 rep Hang Snatch Pull1 rep Snatch Grip Deadlift1 rep Workout of the Day 2/24/2015 10 minutes as many rounds as possible 10 thrusters (#95/#65) 10 pullupsRead more