Warm up-4 Rounds 10 Push ups 10 squats 10 Sit ups No strength today. The wod for the dumbell verison ends up being 150 reps of each movement. The barbell version is slightly different with the snatches. Dumbbell version 50-40-30-20-10 Alternating Dumbbell snatches Push ups Sit upsBarbell Version For the snatches go lighter weight 95/6525-20-15-10-5Then...Read More

Warm up-Spend 10 minutes moving- run, walk, practice doubles unders, pull ups, push ups squats, just move for 10 minutes Strength Strict Press with a 2 second hold at the top. Barbell- 5 sets of 5-10 depending on the weights you have Dumbell single or double 5 sets to failureWod_ Repeat from April 4th, do...Read More

Warm up-3 Rounds Run 10020 pass throughs 10 Air squat with a one second hold Strength (barbell or dumbbell) Front squats Barbell- get 5 sets of 5 to 8 front squats depending on the weights you have at home Dumbbell 5 Sets of 8 to 10 goblet squats with a 1 second hold a the...Read More

Warm up-3 Rounds 5 push ups10 Squats 10 sit ups100m jog Wod 1- Dumbbell version single or double 3 rounds for time10 Push Press ( 5 each arm) 10 Floor press ( 5 each arm)10 Bupees Rest 5 Minutes Wod 2 3 Rounds Run 40033 Air squats Rest 5 minutes Wod 350 thrusters for time,...Read More

Do one workout or do both! Running Wod-2x200m with a minute rest between1x800m with a 3 minutes rest 1x 1 mile with a 4 minutes rest 1x800m with a 3 minutes rest 2x200m with a minutes rest Wod Run 800m30 Dumbbell hang clean and jerk (switch every 5 reps)75 Lunges no weight100 Doubles or singles...Read More

How do you measure progress, test and retest! ************90 seconds rest between rounds Let’s see how you do on this repeat workoutFor the warm up get out and move for 5 minutes. any cardio then do 1 very slow round of this workoutNo strength! Get after it, treat this like a crossfit open workout. 10...Read More

Start today off with a short run- 5 minutes, stop every minute and do 10 airsquats Then go into this run workout 7 sets of 200m sprints with a minute rest between. These won’t be an all out sprint… especially on the last few sets but keep the pace ups *Not everyone loves running, thats...Read More

Warm up3 rounds 100 m run10 squats with a one second hold at the bottom10 push upsStrength Front squats, dumbbell or barbell5 sets, reps will depend on weight you have heavier weight go for lower reps like 5 or 7, lighter weights 10-12 reps Wod- Barbell version 5 rounds for time Run 200 Meters6 Power...Read More

Warm up-50 High knees 50 Butt kicks 25 Push ups25 rows with barbell or dumbbell Strength- Tempo Superset Barbell or dumbbell 5 sets of 6 to 10 reps (going for failure) depending on how much weight you have of Strict press, straight into bent over row (both movements make 1 set) The tempo for both...Read More

Warm up 3 Rounds 20 Doubles or jumping jacks 10 Air squats 10 Lunges Go through each movement weighted for a few reps before you start the workout Fun one today, hope you are ready to be sore. Not overly concerned about a score today, just make sure you are working the entire 30 seconds....Read More