Pre WOD Every minute on the minute for 8 minutes, complete.. Power Snatch1 rep Hanging Squat Snatch1 rep Overhead Squat1 rep Workout of the Day 14 minutes as many rounds as possible 4 turkish get ups (24kg/16kg) 40 double undersRead more

Pre WOD Front Squat5 X 5 Workout of the Day Nicole 20 Minute AMRAP 400 Meter Run Max rep Pull-UpsRead more

Workout of the Day 4/4/2015 Workout of the Day: 8:00 Teammate 1-200 meter med ball run (#20/#14) Teammate 2-amrap burpees 2:00 rest 8:00 Teammate 1-double kettlebell front rack hold (20kg/12kg) Teammate 2-amrap wallball shots (#20/#14) 2:00 rest 8:00 Teammate 1-300/250 meter row Teammate 2-amrap double kettlebell skier swings (20kg/12kg) Switch positions on teammate 1’s changeRead more

Workout of the Day 4/3/2015 MetCon Every minute on the minute for 15 minutes complete… 1st min: 5 deadlifts (#275/#185) 2nd min: 20 GHD or abmat situps 3rd min: 30 double undersRead more

Pre WOD 5 rounds for quality Workout of the Day 4/2/2015 MetCon 10-9-8-7-6-5-4-3-2-1 Burpees Box jumps (30″/24″) Kettlebell swings (32kg/24kg)Read more