Pre WOD 4 rounds, not for time Workout of the Day Wednesday 10 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 kettlebell step ups (alternate legs)  Read more

Workout of the Day Tuesday 20 minutes as many reps as possible 1st minute, 1 clean and jerk (#135/#85) 2nd minute, 2 clean and jerks 3rd min, 3 C&J etc………. Each time you can no longer complete the required number of reps, go back and start at 1   Post WOD 1:00 of each of the following L-sit V-ups Hollow rock Plank hold Superman hold   CF Cardio WOD 800 meter jog, then… 15 rounds 200 meter intervals on the 1:30 or 1:45Read more

Workout of the Day Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 SquatsRead more

Workout of the Day Friday 3 rounds for time 10 dumbbell snatch right arm (#50/#30) 20 box jumps (24″/20″) 10 dumbbell snatch left arm 20 burpeesRead more

Pre WOD Partner med ball work 2 rounds 10 chest pass 10 overhead pass 10 right side pass 10 left side pass Seated partner must keep heels off ground at all times Workout of the Day Friday 4 rounds for time 25 meter sled drive (#180/#135) 50 squats 25 double unders Compare to 11/5/12   CF Cardio WOD 8 X 100 on the :45 or :55 6 X 200 on the 1:00 or 1:30 4 X 400 on the 2:00 or 2:30 Stay with interval chosenRead more