Workout of the Day Wednesday 14 minutes as many rounds as possible 25 meter sled drive (#135/#90) 6 weighted kettlebell step ups (24kg/16kg,24″/20″,L+R=1) 12 kettlebell swingsRead More

Workout of the Day Tuesday Complete as many reps as possible in 20 minutes of: 1st min – 1 squat clean (#135/#95) 2nd min – 2 squat cleans 3rd min – 3 squat cleans etc……continue until you can no longer complete required number of reps. Each time that happens, reset next minute back at 1...Read More

Pre WOD 5 rounds, not for time Workout of the Day Monday 12 minutes as many rounds as possible 200 meter sprint 10 plyo pushups (4″/2″)Read More

Workout of the Day Saturday In teams of 4-5, complete as many reps as possible Each team will receive a hand of 4 cards, each member must complete reps based on value of card and suit Hearts=burpees Spades=dumbbell thruster (#35/#20) Diamonds=box jumps (24″/20″) Clubs= kettlebell sumo deadlift high pull (24kg/16kg) After all reps have been...Read More

Pre WOD Every minute on the minute for 8:00, complete… Workout of the Day Friday 3 rounds for time 20 weighted lunge steps (#95/#65, done in place, alternating legs) 30 meters of standing broad jump 400 meter runRead More

Workout of the Day Thursday For time: 18-15-12-9-6-3 Deadlift (bodyweight) Wall ball shots (#20/#14)  Read More

Workout of the Day Wednesday 20 minutes as many reps as possible 30 meter sled drive (#160/#115) ME pullups Score is total pullups  Read More

Workout of the Day Tuesday 2 rounds for time 25 calorie row 25 ring dips 25 calorie row 25 push press (#75/#45) 25 calorie row 25 pushups  Read More

Workout of the Day Monday Complete as many reps as possible of: 4:00 kettlebell swings (24kg/16kg) 1:00 rest 3:00 box jumps (24″/20″) 1:00 rest 2:00 burpees 1:00 rest 1:00 double undersRead More

Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead More