Workout of the Day Saturday In teams of 3, complete for time and calories, rotate stations after each teammate completes all reps of barbell movement 24 deadlifts (#155/#95) Row for calories Kettlebell front park position hold   24 power cleans (#105/#65) Row for calories Kettlebell front park position hold   24 front squats (#105/#65) Row...Read More

Pre WOD 4 rounds, not for time 7 weighted good mornings 5-7 reps of.. Weighted pullups or Strict pullups (BW) or Band assisted pullups (strict) Workout of the Day Friday In 15 minutes, climb as far up ladder as possible 1 power snatch (#95/#65) 2 box jumps (24″/20″) 2 power snatch 4 box jumps 3...Read More

Pre WOD 5 rounds, not for time   Workout of the Day Thursday For time 400 meter run 40 walking lunge steps 300 meter run 30 walking lunge steps 200 meter run 20 walking lunge steps 100 meter run 10 walking lunge stepsRead More

Workout of the Day Wednesday 3 rounds for time 30 deadlifts (#135/#85) 30 burpees 30 wall ball shots (#20/#14)(10″/9″)Read More

Workout of the Day 5:00 amrap kettlebell step ups (24kg/16kg) 2:00 rest 5:00 amrap kettlebell clean and jerk (24kg/16kg) 2:00 rest 5:00 sled pull for max meters (#135/#90) 2:00 rest 5:00 amrap turkish get ups (24kg/16kg) Score is total reps plus total metersRead More

Workout of the Day Monday For time 20-15-10-5 Row for calories Front squat (#135/#85)Read More

Workout of the Day Friday 5 rounds 3:00 -200 meter run As many reps as possible of wall ball shots (#20/#14)(10’/9′) 1:00 rest Score is total wall ball shotsRead More

Workout of the Day Thursday 3 rounds 5:00 as many rounds as possible 3 hanging dumbell squat cleans (#40/#25) 6 pullups (chest to bar) 9 pushups 2:00 restRead More

Workout of the Day Wednesday 20 minutes as many rounds as possible 1 X 30 meter sled drive (#180/#135) 5 clean and jerks (#135/#95)  Read More

Pre WOD Not for time Partition as necessary Workout of the Day Tuesday 5 rounds for time 20 calorie row 10 dumbell snatch (#50/#30)(5R/5L) 40 double undersRead More