Pre WOD Back Squat5-5-5-3-3-3 Workout of the Day 5/28/2015 9 minutes as many rounds as possible 3 power cleans (#135/#85) 3 ring dips 6 PC’s 6 RD’s 9/9, 12/12, etc…….Read more

Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead more

Workout of the Day 5/27/2015 For time 1000 meter row 40 wall ball shots (#20/#14)(10’/9′) 20 burpees 750 meter row 30 wall ball shots 15 burpees 500 meter row 20 wall ball shots 10 burpees 250 meter row 10 wall ball shots 5 burpes Post WOD 4 rounds ME time static hold on GHD face up ME time static hold on GHD face downRead more

Pre WOD 1 Arm Kettlebell Row1 Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep. Post WOD test wod nowRead more

Pre WOD 5 rounds for quality Weighted Good Morning10 reps Hollow Rocks20 reps Workout of the Day 5/26/2015 Every three minutes for 18 minutes complete.. 1st minute- 5 strict press (AHAP) 2nd minutes- 10 kettlebell swings (32kg/24kg) 3rd minute- 30 double undersRead more