Pre WOD 5 rounds, not for time Workout of the Day Thursday 10 minutes as many rounds as possible 10 meter broad jump 10 burpees 10 meter walking lunge steps 10 jumping squats  Read More

Workout of the Day Wednesday 10 rounds for max meters of.. :60 row :60 rest Start 1st interval with damper on 1 and increase 1 setting each round up to 10 2:00 rest, then..  10 rounds for max meters of.. :60 10 meter shuttle sprints :60 restRead More

Workout of the Day Tuesday 5 rounds 1:00 amrap kettlebell swings (24kg/16kg) 1:00 amrap abmat situps 1:00 amrap pushups 1:00 restRead More

Pre WOD 5 rounds, not for time Workout of the Day Monday Every minute on the minute for 20 minutes 5 dumbbell deadlifts (#50/#30) 5 DB hanging power cleans 5 DB thrustersRead More

Workout of the Day Friday For time 50 weighted box step overs (#40/#25)(24″/20″) 50 knees to elbows 50 burpees Use DB’s for step overs, RX weight is per hand Partition reps in any mannerRead More

Pre WOD Death by strict pullups Workout of the Day Thursday 20 minutes as many rounds as possible 21 calorie row 14 lateral burpees over the bar 7 hanging power snatches (#95/#65)  Read More

Workout of the Day Wednesday 5 rounds for time 250 meter row 15 pushups 2:00 rest 5 rounds for time 50 double unders 10 ring rowsRead More

Workout of the Day Tuesday 3 rounds for time 10 deadlift (#95/#65) 20 pullups 10 hanging power cleans  20 toes to bar 10 push press 20 burpeesRead More

Workout of the Day Monday For time 100 med ball cleans (#20/#14) Every minute on the minute, stop and do 5 burpees Post WOD Accumulate 5:00 in front plank positionRead More

Workout of the Day Saturday Complete with a partner 6:00 amrap Wall ball shots (#20/#14) Row for calories 2:00 rest 6:00 amrap Box jumps (24″/20″) Plate ground to overhead (#45/#25) 2:00 rest 6:00 amrap Pushups Pullups 2:00 rest 6:00 amrap Burpees Situps Teammates switch movements in any manner during each intervalRead More