Workout of the Day 1/2 “Murph” For time 800 meter row 50 pullups 100 pushups 150 squats 800 meter rowRead More

Workout of the Day Every 2 minutes on the minute for 20 minutes 12 deadlifts 9 hang power cleans 6 front squats 3 push press *athlete’s choice on weight, AHAP while being able to maintain pace with clock for 10 rounds Post WOD 40 barbell rolloutsRead More

Pre WOD Turkish get up 3 X 6 Workout of the Day 15 minutes as many rounds as possible 15 ring pushups 15 toes to bar 50 double undersRead More

Pre WOD Front rack weighted step up 3 X 12 Workout of the Day 18 minutes as many rounds as possible 15 calorie row 12 1 arm kettlebell thrusters (24kg/16kg) 9 burpeesRead More

Pre WOD 5 rounds not for time 7 seal rows 7 strict handstand pushups Workout of the Day For time Kettlebell swings (24kg/16kg) 45-30-15 Abmat situps 30-20-10 Box jumps (30″/24″) 15-10-5Read More

Workout of the Day With a partner for time 200 double unders 100 calorie row 100 toes to bar 100 burpeesRead More

Workout of the Day “Luke” For time Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 metersRead More

Pre WOD Every minute on the minute for 15 minutes 1st min: 3 strict or weighted pullups 2nd min: 6 bent over barbell rows 3rd min: 9 ring rows Workout of the Day Banded partner sprints 4 X 50Read More

Pre WOD Strict press 5 X 10 Workout of the Day 20 minutes as many rounds as possible 15 deadlifts (#185/#125) 30 abmat situps 500 meter rowRead More

Workout of the Day 6 rounds for time 200 meter run 15 burpees 200 meter run 10 power cleans (#135/#95)  Read More