Daily WOD – Jul 7, 2019
Complete 21-15-9 reps for time of: Strict pull ups DB snatches (70/50#) Butterfly abmat sit ups (hands across chest) WOD Notes: The first set of pull ups should be completed in 90 seconds or less. …
Daily WOD – Jul 6, 2019
With a partner complete 4 rounds for time of: 40/30 cal row 40 box jumps (24/20") 40 burpees WOD Notes: One athlete will be working at a time and movements must be completed in order. …
Daily WOD – Jul 5, 2019
Bench Press 5-5-5-5-5 Then DB lateral raise 3x10 Bent over DB row 3x10 Community Notes: Happy Birthday Keith!
Daily WOD – Jul 4, 2019
“Lumberjack 20” 20 deadlifts (275/185#) / 400m run 20 KB swings (70/53#) / 400m run 20 overhead squats (115/75#) / 400m run 20 burpees / 400m run 20 chest to bar pull ups / 400m run 20 box jumps (24/20″)…
Daily WOD – Jul 3, 2019
Complete for time: 800m run 15 thrusters (155/105#) 400m run 10 thrusters (155/105#) 200m run 5 thrusters (155/105#) Kettlebell Kitchen Note: KBK has a special discount code for this week only! Place your order (HERE)…
Daily WOD – Jul 2, 2019
Power Clean 3-3-3-3-3 Then 5x3 drop broad jumps
Daily WOD – Jul 1, 2019
Take 10 minutes to find a 1 RM weighted push up. Then AMRAP in 14 minutes: 10 pull ups 20 push ups 40 double unders Schedule Notes: Come on in this Thursday (4th…
Daily WOD – Jun 30, 2019
On a 15 minute clock complete Death By: Power snatch (135/95#) Bar over burpees WOD Notes: The “death by” rep scheme means in minute 1 you complete 1 snatch and 1 burpee; minute 2 you…
Daily WOD – Jun 29, 2019
Front Squat 2-2-2-2-2 Then With a parter AMRAP in 8 minutes of: wallballs (20/14# to 10/9') WOD Notes: Can any duos knock out 250? Compare front squat to 180324.
Daily WOD – Jun 28, 2019
AMRAP in 20 minutes of: 5R/5L Turkish get ups (53/35#) 2 rope climbs 10 handstand push ups Community Notes: Happy Birthday Blythe!