WOD

PART 1 “FIGHT GONE BAD” 1 minute of each exercise with 1 minute of rest in between each round. Count the total repetitions. 3 rounds... Read More

PART 1 2-2-2-2-2 Power Snatches PART 2 16 minutes for rounds: 10/8 Calorie Air Bike 25 x Russian Kettlebell Swings (53/35) 50 x Double-Unders

PART 1 1-1-1-1-1-1-1 Press PART 2 (TIMECAP: 8 Min) 5 rounds for time: 5 x Burpee Pull-Ups 10 x Deadlifts (225/155)

PART 1 (TIMECAP: 25 Min) 10 rounds for time: 2 x Chest To Bar Pull-Ups 5 x Toes To Bar 10 x Sumo Deadlift High... Read More

PART 1 14 April 2018 Rest 5 minutes between workouts. A rack may be used. Use 20 minutes to find a heavy single: Overhead Squat... Read More

PART 1 Use 10 minutes to find your maximum box jump height. PART 2 Every minute on the minute for 12 rounds: 1: 15 x... Read More

PART 1 Every 2 minutes on the minute for 5 rounds: 3 x Back Squats @85% 1RM PART 2 (TIMECAP: 10 Min) The D-Ball must... Read More

PART 1 7-7-7-7 Bench Presses PART 2 10 minutes for rounds: 10 x Pull-Ups 15 x Push-Ups (Hand Release) 20 x Sit-Ups

PART 1 “WHITTEN” 5 rounds for time: 22 x Kettlebell Swings (70/53) 22 x Box Jumps (24/20) 400m Run 22 x Burpees 22 x Wall... Read More

PART 1 (TIMECAP: 30 Min) 11 November 2017 27-21-15-9 repetitions for time: Overhead Squats (95/65) Bar Facing Burpees