Workout of the Day 30 minutes as many rounds as possible 1 rope climb (legless) 10 clapping pushups 100 meter farmers carry (24kg/16kg)  Read More

Pre WOD 5 rounds for quality 15 GHD situps 5 Romanian deadlifts Workout of the Day 3 rounds for time 30 russian twists  w/MB (#20/#14) (L+R=1) 30 wall ball shots 30 KB swings (24kg/16kg)Read More

Workout of the Day 7 rounds :40 row for max calories :20 rest :40 AMRAP clean and jerk (#135/#95) :20 rest :40 AMRAP burpeesRead More

Pre WOD Pendlay row 5 X 5 Workout of the Day 15 minutes as many rounds as possible 50 double unders 10 DB weighted box step ups (#30/#20)(24″/20″)Read More

Pre WOD 3 rounds with 20 russian twists with medball 20 partner leg throws 20 MB situps Workout of the Day 25 minutes as many rounds as possible with a partner 200 meter run/AMRAP lateral hops over barbell 200 meter run/ AMRAP sumo deadlift high pull (#65/#45) 200 meter run/ handstand hold  Read More

Workout of the Day “Chelsea” Every minute on the minute for 30 minutes, complete… 5 pullups 10 pushups 15 squats Compare to 1/3/14Read More

Pre WOD Every minute on the  minute for 14 minutes -1 power clean -1 hanging power clean Workout of the Day 10 minutes as many rounds as possible 12 power snatch (#75/#55) 6 box jumps (30″/24″)Read More

Workout of the Day “Triple 3” For time 3000 meter row 300 double unders 3 mile run  Read More

Pre WOD Every minute on the minute for 14 minutes Even: 3 deadlifts Odd: 15 hollow rocks Workout of the Day Tabata -ring rows -lateral hops over BB -abmat situps -ice skaters Score total low intervalRead More

Workout of the Day “Kalsu” 100 thrusters for time (#135/#95) Every minute on the minute complete 5 burpees *start WOD with burpees Compare to 6/11/2015Read More