Pre WOD Push Press5 X 5 Workout of the Day 9/9/2015 For time 1000 meter row 75 abmat situps 750 meter row 50 abmat situps 500 meter row 25 abmat situpsRead more

Pre WOD Overhead Squat4 X 7 Workout of the Day 9/8/2015 10 rounds :30 amrap dumbbell hang squat cleans (#50/#30) :30 rest :30 amrap dumbbell bench press (#50/#30) :30 restRead more

Pre WOD Not for time, partition as necessary.. Ring Dips40 reps Ring Rows40 reps OR Muscle-up20 reps (strict if possible) Workout of the Day 9/4/2015 12 minutes as many rounds as possible 3 deadlifts (#245/#155) 6 toes to bar 9 wall ball shots (#20/#14)(10’/9′) 1:00 rest, then.. :63 amrap burpeesRead more

Pre WOD 5 rounds, not for time Thruster5 X 5 GHD Sit ups10-15 reps Workout of the Day 9/3/2015 15 minutes as many rounds as possible 5 clapping pushups 10 med ball cleans (#20/#14) 150 meter run with med ballRead more

Pre WOD Do 20 V ups after each set of bench press Bench Press5 X 3 Workout of the Day 9/2/2015 Every 2:00 for 10:00 complete a 15/10 calorie row then as many burpees as possible Rest 2:00 Every 2:00 for 10:00 complete 40 double unders then as many weighted dumbbell box step overs (#30/#20)(24″/20″) as possibleRead more