Workout of the Day Wednesday For time 10-9-8-7-6-5-4-3-2-1 Wall ball shots (#20/#14)(10’/9′) Box jumps (30″/24″) Strict pullups Read More

Workout of the Day Tuesday For time 800 meter run 40 kettlebell swings (32kg/24kg) 600 meter run 30 KB swings 400 meter run 20 KB swings 200 meter run 10 KB swingsRead More

Workout of the Day Monday For time 39 calorie row, then 5 rounds of.. 1 rope climb 3 weighted walking lunge steps (#115/#75)(L+R=1) 9 shoulder to overhead (#115/#75) Then,  39 calorie rowRead More

Workout of the Day Saturday Complete with a partner 3:00 amrap 20 alternating med ball over bar 200 meter run with med ball 2:00 rest 3:00 amrap Alternating burpee box jumps, partner hold med ball overhead 2:00 rest 3:00 amrap Partner med ball situps over box 2:00 rest 3:00 amrap Alternating burpee box jumps, partner...Read More

Workout of the Day Friday   Squat a ton and run Athletes choose weight and may choose back squat, front squat or overhead squat 4 rounds for time #225=9 reps #205=10 reps #185=11 reps #155=13 reps #135=15 reps #115=17 reps #95=21 reps #65=31 reps #45=44 reps 400 meter run    Read More

Workout of the Day Thursday In 20 minutes, climb as high in rounds as possible of.. 1 power snatch (#115/#75) 1 muscle up 2 p.snatch 2 MU’s 3 PS/3 MU’s, 4 PS/4MU’s etc………….Read More

Pre WOD In 15 minutes, find the heaviest load you can complete 3 cycles of the “Bear Complex”     Workout of the Day Wednesday 5 rounds for time 300 meter row 20 kettlebell swings 10 toes to barRead More

Pre WOD 4 rounds, not for time :30 hollow body rock :30 handstand hold :30 superman hold Workout of the Day Tuesday 18 minutes as many rounds as possible 30 meter sled drive (#180/#135) 10 burpees 10 dumbbell bench press (#50/#30)  Read More

Workout of the Day Monday 4 rounds 3:00 as many rounds as possible 5 deadlifts (#225/#135) 20 lateral bar jumps (over and back = 1) 1:00 rest  Read More

Workout of the Day Saturday In team of 4, generate as much horsepower as possible in 25 minutes of -sled drives -tire flips -farmers carry -box jumps Each team will try to generate as much power as possible during this workout The equation for power is.. load X distance / time -Each teammate determines their...Read More