Workout of the Day Friday For time 21-15-9-3 Box jumps (30″/2l4″) Kettlebell swings (32kg/24kg)Read More

Pre WOD Every minute on the minute for 10 minutes, complete.. Workout of the Day Thursday 20 minutes as many rounds as possible 20 calorie row 10 knees to elbows 5 manmakers (#40/#25)  Read More

Workout of the Day Friday For time 21-15-9-3 Box jump (30″/24″) Kettlebell swing (32kg/24kg)  Read More

Workout of the Day Nancy 5 rounds for time: 400 meter run 15 Overhead squats (95/65lb)Read More

Workout of the Day Tuesday 5 rounds for time 100 meter farmers carry (24kg/16kg) 20 meter bear crawl 10 meter broad jumpRead More

Workout of the Day Monday 40 minutes as many rounds as possible 5 pullups 40 meter sled drive (#135/#90) 10 pushups 40 double unders 15 squats 400 meter runRead More

Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes.. 20 calorie row (one teammate rows while other holds med ball overhead, switch at 10 cal) 20 med ball situps over box 20 med ball squat throws over bar 200 meter run with med ball 20 burpee penalty...Read More

Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Power clean (#135/#85) Clapping pushupsRead More

Pre WOD 4 rounds not for time   Workout of the Day Thursday 12 minutes as many rounds as possible 10 weighted walking lunge steps (#45/#25) 10 burpeesRead More

Pre WOD Every minute on the minute for 10 minutes Workout of the Day Wednesday 5 rounds 1:00 row for max calories 1:00 amrap ring dips 1:00 amrap box jumps (30″/24″) 1:00 restRead More