GDF 61

GDF 61 Five 4 Minute Rounds of- 3 Minute AMRAP: 4 Power Cleans 6 Box Jumps 8 Pushups -Then- 1 Minute Rest This should be a Power Clean weight you can easily cycle. Scale to dumbbells if needed. Aim to hit consistent numbers for rounds and reps within each main round....

GDF 60

GDF 60 15 Minutes: 50 Double Unders 200ft Alt Arm Waiter Carry* 25 Squats *Waiter carry is 1 kettlebell, dumbbell, or weight plate overhead. Alternate arms every 100ft. ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up...

GDF 59

GDF 59 20 Minutes: 400m Run 30 Med Ball Twists (Total) 15 Pullups Each side counts as 1 rep ← Previous Next → Receive WODs directly into your inbox Success! Name Email Sign Up Venice Beach, CA...

GDF 58

GDF 58 5 Rounds: 12 Burpees 100ft Farmer Carry -Then- 3 Rounds: 12 Snatches 40ft Handstand Walk -Then- 3 Minutes: 10 Wall Balls 12 Situps Snatches can be power or full, and can be subbed out for power cleans, or dumbbell/kettlebell snatches. The weight should be light...

GDF 57

GDF 57 14 Minutes: 10 Bench Press 12 Deadlifts 15 Cleans Use barbell or dumbbells. You can use the same weight for all 3 movements, or quickly add and remove as needed. This is meant to be steady movement with fast transitions, so don’t worry about pounding...