Workout of the Day 30 minutes as many rounds as possible 200 meter sand bag run (#85/#55) 20 meter sand bag bear crawl 20 sandbag clean and pressRead More

Pre WOD Close grip bench press 5 X 7 Workout of the Day For time 16-14-12-10-8-6-4-2 Single arm KB front rack lunge (24kg/16kg) KB swings *do 30 double unders after each roundRead More

Workout of the Day 3 rounds as many reps as possible 1:00 thrusters (#95/#65) 1:00 power cleans 1:00 burpee box jump over (24″/20″) 1:00 pullups 1:00 bike for cal 1:00 restRead More

Workout of the Day 7 rounds 3:00 10 deadlifts (#185/#125) 20 abmat situps Row for max calories 1:00 restRead More

Workout of the Day “Murph” For time 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *if you have a #20 vest, wear itRead More

Pre WOD 4 rounds Every :05 for :50 do 1 strict pullup 1:00 rest Every :05 for :50 do 1 strict ring dip 1:00 rest *stay hanging from bar or in support position on rings until all 10 reps are complete each interval Workout of the Day 15 minutes as many rounds as possible 10/7...Read More

Workout of the Day 3 rounds for time 100/750 meter row OR 800 meter run 40 kettlebell swings (24kg/16kg) 40 wall ball shots (#20/#14)Read More

Pre WOD Overhead squat 5 X 7 Workout of the Day “Christine” 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (#24/#20)  Read More

Workout of the Day For time 3 rounds of.. 15 power cleans (#115/#85) 20 pushups 2 rounds of.. 27/21 cal row 75 double unders 1 round of.. 50/35 calorie Assault bike Post WOD 100 abmat situps or 50 GHD situpsRead More

Workout of the Day 1/2 “Murph” 800 meter run 50 pullups 100 pushups 150 squats 800 meter runRead More