Pre WOD Power Clean3-3-3-3-3 Workout of the Day 6/30/2015 12 minutes as many rounds as possible 3 box jumps (24″/20″) 3 pullups 6 BJ’s 6 pullups 9/9, 12/12 etc… Post WOD 3 rounds 1:00 hollow rock 1:00 front plank 1:00 restRead More

Pre WOD Sumo Deadlift5 X 5 Workout of the Day 6/29/2015 4 rounds for time 15 manmakers (#40/#25) 400 meter runRead More

Pre WOD pre wd Post WOD post wodRead More

Workout of the Day 6/27/2015 With a partner.. 6:00 AMRAP wall ball shots (#20/#14) Switch each time teammate completes 200 meter run with med ball 2:00 rest 6:00 AMRAP situps Switch every 200 single unders 2:00 rest 6:00 AMRAP deadlifts (3/4 BW) Switch every 20 burpees 2:00 rest 6:00 AMRAP dumbbell push press (#30/#20) Switch...Read More

Workout of the Day 6/26/2015 Every minute on the minute for 20 minutes complete.. 1st min- amrap ring dips 2nd min- amrap pistols 3rd min- amrap handstand pushups 4th min- amrap ring rows Post WOD Banded partner sprints 4 X 50 metersRead More

Pre WOD Turkish Get Up5 X 4 (2R/2L) Workout of the Day 6/25/2015 Every 3:00 for 21:00 complete.. 7 deadlifts (#245/#155) 14 box jumps (24″/20″) 21 abmat situpsRead More

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

Pre WOD Push Press5 X 5 Workout of the Day 6/23/2015 4 rounds for quality 20 back extensions 20 hollow rocks 20 weighted good mornings (#75/#55) 20 flutter kicks (L+R=1)Read More

Pre WOD Front Squat6 X 3 Workout of the Day 6/22/2015 5 rounds for time 20 calorie row 15 wall ball shots (#20/#14)(10’/9′) 10 knees to elbowsRead More

Workout of the Day 6/19/2015 For time 18-15-12-9-6-3 Deadlift (#225/#135) Pullups Post WOD 100 abmat situpsRead More