Pre WOD Pre WOD 1 Arm Kettlebell Row1 Workout of the Day For time 3 rounds 21/15 calorie row 15 wall ball shots (#20/#14)(10’/9′) 9 kettlebell swings (32kg/24kg) 2:00 rest 3 rounds 21 10 meter shuttle sprints 15 box jumps (24″/20″) 9 man makers (#30/#20) Post WOD Post WODRead More

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Pre WOD final test Post WOD final testRead More

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Pre WOD Weighted Overhead Step Ups6 X 3 (3R/3L) Workout of the Day 5/29/2015 Every 3:00 for 24:00 complete.. 200 meter run AMRAP power snatch (#75/#55)Read More

Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead More

Pre WOD Back Squat5-5-5-3-3-3 Workout of the Day 5/28/2015 9 minutes as many rounds as possible 3 power cleans (#135/#85) 3 ring dips 6 PC’s 6 RD’s 9/9, 12/12, etc…….Read More

Pre WOD 1 Arm Kettlebell Row1 Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break...Read More