Pre WOD Every minute on the minute for 15 minutes !st min: 5 deadlifts 2nd min: 10 knees to opposite elbow 3rd min: rest Workout of the Day Quadruple tabata -bottom to bottom squats -DB push press (#30/#20) -abmat situps DB bent over rowRead More

Workout of the Day 6 rounds 3:00 400 meter run AMRAP power cleans (#155/#105) Post WOD 40 barbell rolloutsRead More

Workout of the Day Every 2 minutes on the minute for 20 minutes 3 back squats Post WOD Banded partner sprints 4 X 50  Read More

Workout of the Day Complete for time with a partner 40 toes to bar (switch every 5 reps), then 4 rounds of… 15 box jumps (24″/20″) / front plank 15 wall ball shots (#20/#14) / handstand hold 15 kettlebell swings (24kg/16kg) / superman hold Then… 40 toes to bar (switch every 5 reps)  Read More

Pre WOD 5 rounds not for time 10 weighted back extensions 10 KB weighted situps Workout of the Day 3 rounds for time 30 cal row 30 kettlebell swings (24kg/16kg) 30 ice skatersRead More

Workout of the Day 4 rounds 3:00 AMRAP 6 DB deadlifts 6 DB lunges 6 DB push press 2:00 rest 3:00 AMRAP 6 renegade rows 6 DB hang power cleans 6 DB front squats 2:00 rest RX weight = athlete choiceRead More

Pre WOD 5 rounds not for time 5 single leg deadlifts 15 V-ups Workout of the Day For time 400 meter run 30 wall ball shots (#20/#14) 15 sumo deadlift high pulls (#95/#65) 200 meter run 20 WB shots 10 SDHP 100 meter run 10 WB shots 5 SDHPRead More

Pre WOD :03 second deadlift to above knee to power clean, then hang squat clean 5 X 3 Workout of the Day 5 rounds for time 10 sandbag over shoulder (#120/#105) 20 lateral jumps over sandbag 200 meter runRead More

Workout of the Day “Barbara” 5 rounds 20 pullups 30 squats 40 situps 50 squats Post the time of each roundRead More

Workout of the Day In teams of 3, complete for time 200 meter relay, Then… 150 kettlebell swings (24kg/16kg) 120 box jumps (24″/20″) 90 wall ball shots (#20/#14) 60 pullups 30 manmakers (#50/#30) Then… 200 meter relayRead More