“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round. We [...]
Strength: Front Squats 3-3-3-3-3 Then, for 20 minutes, start with 5 reps of each of the following, increase by 1 each round. Burpee tuck-jump Stationary reverse lunge (same number of reps on each [...]
Team WOD – Relay Races Teams are four are formed then of the four partners are formed. Of each partnership only one athlete works at any given time. Partner A and B alternate the following [...]
Four rounds for time: 15 Wall balls (20/14lb) 15/15 Sledgehammer swings (16lb) 15/15 One-arm kettlebell swings (24/16k) 15 GHD sit-ups* 15 Burpees* * If you have never done more than 30 GHD [...]
Group warm-up for 3 minutes: as many (successful) reps as possible of double-unders Then, 30 Minute clock starts for workout: First run one mile for time, then complete the 30 minute workout with [...]
