Pre WOD 5 rounds not for time 10 double DB bent over row 20 arm/leg raise front planks Workout of the Day For time 100 sandbag cleans (#105/#65) *every minute on the minute do 5 burpeesRead More

Workout of the Day 2001 seconds as many rounds as possible 9 overhead squats (#95/#65) 11 calorie Assault bike 9 pullups 11 calorie row 9 toes to bar 11 burpeesRead More

Pre WOD Every minute on the minute for 10 minutes 3 double kettlebell Curtis P’s Workout of the Day Every 3:00 for 18:00 200 meter run 10 box jumps (24″/20″) 20 abmat situps *post time of slowest roundRead More

Workout of the Day For time 21-18-15-12-9-6-3 Front squat (#135/#95) Hand release pushups *complete 25 double unders after each round Post WOD 200 flutter kicks (L+R=1)Read More

Workout of the Day For time 800 meter run 40 squats 20 burpees over bar 10 hang power cleans 20 burpees over bar 40 squats 1000/750 meter row 40 squats 20 burpees over bar 10 hang power cleans 20 burpees over bar 40 squats 800 meter run    Read More

Pre WOD Deadlift 6 X 3 Workout of the Day For time Thrusters (#135/#95) 10-8-6-4-2 Double unders 50-40-30-20-10Read More

Workout of the Day 5 rounds for time 20 GHD situps 3 legless rope climbs Post WOD 100 perfect hand release pushupsRead More

Workout of the Day Every 5:00 minutes on the minute for 30:00 400 meter run 10 sand bag box step overs (#85/#55)(24″/20″) 10 burpees *post time of slowest roundRead More

Pre WOD 4 rounds not for time 5 bent over barbell rows 10 V-ups Workout of the Day 16 minutes as many rounds as possible 4 strict pullups 8 kettlebell push press (24kg/16kg) 12 KB front squatsRead More

Workout of the Day “Fight Gone Bad” 1:00 Wall Ball, 20/14 lbs (6/9 kg) 1:00 Sumo Deadlift High Pull, 75/55 lbs (34/25 kg) 1:00 Box Jump, 20 in 1:00 Push Press, 75/55 lbs (34/25 kg) 1:00 Row (calories) 1:00 rest 8score total reps and calories Rotate immediately to the next station after every 1 min.Read More