Workout of the Day Monday For time 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Pullups (chest to bar) BurpeesRead More

Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes 20 kettlebell walking lunge steps 20 kettlebell swings 20 kettlebell goblet squats 20 kettlebell push press One teammate is always jumpimg rope, switch positions every 200 single undersRead More

Workout of the Day Jackie For time: 1000 meter row 50 Thrusters (#45/#30) 20 Pull-upsRead More

Pre WOD Every minute on the minute for 8 minutes, complete -snatch grip deadlift -power snatch -hanging power snatch -overhead squat Workout of the Day Thursday Tabata, rotating movements, 8X through -pushups -lateral skier jumps -ring rows -double unders   Score total repsRead More

Pre WOD 4 rounds, not for time Workout of the Day Wednesday 10 minutes as many rounds as possible 5 strict pullups 5 push press (#95/#65) 10 lateral jumps over barbell (over and back=1)Read More

Pre WOD 5 rounds not for time Workout of the Day Tuesday 5 rounds 4:00 500/400 meter row AMRAP turkish get ups (20kg/12kg) 1:00 restRead More

Workout of the Day Monday 14 minutes as any rounds as possible 7 dumbbell bent over row (#50/#30) 7 dumbbell hang power clean 7 dumbbell push pressRead More

Workout of the Day Saturday With a partner, complete for time/reps, both partners working at the same time. Switch movements as necessary 2000 meter row/amrap wall ball shots (#20/#14)(10’/9′) 2:00 rest 1000 single unders/amrap kettlebell swings (24kg/16kg) 2:00 rest 100 burpees/amrap dumbbell power cleans (#30/#20)   Score is time in seconds to complete each interval...Read More

Pre WOD Not for time, partition reps as necessary Workout of the Day Friday 18 minutes as many rounds as possible 6 weighted lunge steps (#95/#65) alternate legs (L+R=2) 9 pullups 12 burpeesRead More

Workout of the Day Thursday 5 rounds for time 30 calorie row 20 box jumps (30″/24″) 10 knees to elbows  Read More