On the Assault Airrunner … [Read more...] about Go the Distance
Benchmark Wods
Death By Assault
Ascending Assault Bike caloriesStart with 3 calories. Add 3 calories every minute until failure. … [Read more...] about Death By Assault
Clear the Air
20/15 calorie Assault Airbike15 Air Squats10 Sit-Ups … [Read more...] about Clear the Air
Hot Mess
8 Hang Power Cleans (135/95 lb)12 Push-Ups16 Lateral Lunges (65/45 lb)20 calorie Assault Air Bike … [Read more...] about Hot Mess
Assault Journey
10 Front Squats (135/95 lb)10 Bench Presses (205/135 lb)10 Pull-Ups10 GHD Extensions20 calorie Assault Air Bike … [Read more...] about Assault Journey
Ache
20 Power Cleans (95/65 lb)40 Toes-to-Bar60 calorie Air Bike80 Wall Ball Shots (20/14 lb, 10/9 ft)100 Double-Unders … [Read more...] about Ache
Assault Gladiator
21 calorie Assault Air Bike18 Overhead Walking Lunges (45/25/ plate)15 Box Jumps (24/20 in)12 Push-Ups9 Sumo Deadlift High-Pulls (135/95 lb)6 Front Squats (135/95 lb)3 Snatches (135/95 lb) … [Read more...] about Assault Gladiator
Cindy
5 Pull-Ups10 Push-Ups15 Air Squats … [Read more...] about Cindy
50’s Chipper
50 Air Squats to Box Jumps (24/20 in)50 Dumbbell Push Jerks (2x50/35 lb)50 Weighted Horizontal Leg Lifts (50/35 lb)50 Front Rack Lunges (50/35 lb)50 foot Handstand Walk … [Read more...] about 50’s Chipper
BAMF
21 Back Squats (225/155 lb)15 Front Squats (205/145 lb)9 Overhead Squats (185/135 lb) … [Read more...] about BAMF