GDF 09

GDF 09 Row/Bike/Run 25 MinutesJust meant to be a long, continuous, turn your brain off workout. Get a good sweat! ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up Venice Beach, CA...

GDF 08

GDF 08 50-40-30-20-10 Reps:Med Ball TwistsDouble Unders-Then-2 Minutes Max Dumbbell ThrustersCount each side of the twist as 1 rep. Pick a weight that you can go unbroken, or as close as possible. If you can’t do double unders, mimic the movement: jump, and tap...

GDF 07

GDF 07 5 Rounds:15 Burpees20 Air Squats10 Power Cleans The goal is to push the pace but not redline. Aim on quality Cleans, over banging through them if form is poor. Find a moderate weight-something that you can finish the 10 reps in less than a minute.   ...

GDF 06

GDF 06 14 Minutes:200m Run10 Alt Dumbbell SnatchUnbroken Toes to Bar*12 Round Tabata Timing:BicyclesSitups*Perform as many unbroken reps of toes to bar (or knees to elbow/knee raises) as possible. When you drop, begin next round. Try to move continuously!  ←...

GDF 05

GDF 05 21-15-9:DeadliftsRing Push Ups100ft Heavy Farmer Carry Between Rounds Pick a weight you can do in as few sets as possible to complete the rep scheme. You can use the heavy kettlebells or dumbbells from the Farmer Carry, for the deadlift as well. Scale Pushups...