WOD

Monday 2/17/20For 6 min10 bulgarian split squat10 cossack squat +Front squat/back squat complex5 rounds4 front squat directly into 8 back squats*Use a heavier weight than... Read More

Sunday 2/16/20W/partnerAlernate rounds for 6 min:10 Wallballs5 Pushups+Push press4×10*Climb in weight each set+For time:100 Ground to overhead (75/55)100 Front squats (75/55)100 Push press (75/55)*Every 2... Read More

Saturday 2/15/20 “Manion”7 rounds for time:Run 400m29 Back squats (135/95) Danville 60 7 rounds:Run 400m29 Goblet squats Do your air squats like this guy!

Friday 2/14/20 In teams of 2:For time:100 KB lunges (53/35)(1 KB each hand)100 Wallballs (30/20)100 Box jump overs (24/20)*Every 10 min including 0:00 complete 100/75... Read More

Thursday 2/8/20 Work up to a heavy weight for the following complexPower snatchLow hang power snatchHang power snatch+10 rounds for time:3 Strict handstand pushups (10”/4”... Read More

Wednesday 2/12/20 In teams of 2:AMRAP 40 min:200m run (together)100 DB incline bench (70/50)200m run (together)100 Strict pullups200m run (together)100 DB pushups200m run (together)100 DB... Read More

Saturday 2/8/20 “Grave digger”8 rounds:1 min: Max calories assault or echo bike1 min: Max Thrusters (115/75)1 min: Max burpees over bar1 min: Max double unders1... Read More

Friday 2/7/20CLICK HERE TO ORDER YOUR NEW CFD CAMO GEAR AND BASEBALL T’S. DO IT RIGHT NOW. JUST CLICK ON THIS LINK. READ THIS. OPEN... Read More

Thursday 2/6/20 W/parnter for 6 min:Alt every 20 good mornings +Deadlift 5×10*After each set complete 20 situps of any kind+15 min clock: Max reps wallballs... Read More

Wednesday 2/5/20BEFORE YOU ONLY READ BENCH PRESS AND STOP. THERE ARE ROPE CLIMBS IN TODAYS WORKOUT. PLEASE BRING LONG SOCKS Bench press5×5*After each set perform... Read More