Pre WOD Weighted Barbell Step Ups6 X 6 (3R/3L) Workout of the Day 9/30/2015 3 rounds for time 500 meter row 21 burpees 400 meter runRead More

Pre WOD Every 2:00 for 14:00, complete.. Power Clean3 reps Front Squat2 reps Push Jerk1 rep Workout of the Day 9/29/2015 In 12 minutes climb as far up ladder as possible 3 pullups 30 double unders 6 PU’s 30 double unders 9 PU’s 30 double unders 12/30, 15/30 etc…..Read More

Pre WOD After each set of deadlifts, perform 15 hollow rocks Deadlift5 X 5 Workout of the Day 9/28/2015 5 rounds 3:00 200 meter run AMRAP kettlebell swings (24kg/16kg) 1:00 rest Score is total KB swingsRead More

Pre WOD Bench Press5-5-3-3-1-1- ME 50% of 1 Rep MaxRead More

Pre WOD 8 cycles, not for time Snatch1 rep Hang Snatch High Pull1 rep Hang Snatch Pull1 rep Snatch Grip Deadlift1 rep Workout of the Day 2/24/2015 10 minutes as many rounds as possible 10 thrusters (#95/#65) 10 pullupsRead More

Pre WOD Single Leg Deadlift4 X 10 (5R/5L) Workout of the Day 9/23/2015 5 rounds 3:00 400/300 meter row AMRAP front squats (#95/#65) 1:00 restRead More

Pre WOD Push Jerk7 X 2 Workout of the Day 9/22/2015 16 minutes as many rounds as possible 100 meter run 10 box jumps (24″/20″) 20 russian twists (#45/#25)Read More

Pre WOD Perform a max effort set of hand release pushups between each set of squats Back Squat5 X 5 Workout of the Day 9/21/2015 5 rounds for time 21 wall ball shots (#20/#14)(10’/9′) 15 kettlebell swings (24kg/16kg) 9 burpeesRead More

Pre WOD Every minute on the minute for 10 minutes, complete.. Deadlift5 reps -even minutes Strict Toes to Bar10 reps -odd minutes Workout of the Day 9/18/2015 15 minutes as many rounds as possible 200 meter run 10 strict pullupsRead More

Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round  Read More