Pre WOD Every minute on the minute for 12 minutes 0:00 – 3:00 – 3 reps 4:00 – 7:00 – 2 reps 8:00 – 11:00 – 1 rep Workout of the Day 30 Curtis P’s (#95/#65) for time Every minute on the minute complete 3 burpees * Start WOD with 3 burpeesRead More

Pre WOD 5 rounds, not for time 20 1 arm dumbbell rows (10R/10L) 20 GHD russian twists (L+R=1) Workout of the Day For time 18-15-12-9-6-3 Front squat (#135/#95) PullupsRead More

Pre WOD Every 3 minutes for 15 minutes 1st min: 5 strict press 2nd min: 5 strict ring dips 3rd min: rest Workout of the Day 12 minutes as many rounds as possible 6 burpees 12 dumbbell snatches (#50/#30) 24 double undersRead More

Pre WOD  Every minute on the minute for 12 minutes Even: 3 deadlifts Odd: 15 hollow rocks Workout of the Day 10 rounds :40 row for max calories :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest  Read More

Workout of the Day “Barbara” 5 rounds for time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3 minutes between rounds Post time of each round   Compare to 12/7/15Read More

Pre WOD 5 rounds for quality 10 strict toes to bar 10 dumbbell pullovers Workout of the Day 5 rounds for time 15 calorie row 15 kettlebell swings (24kg/16kg) 39 double undersRead More

Pre WOD Hang power clean 7 X 3 Workout of the Day 20 minutes as many rounds as possible 10 box jumps (24″/20″) 10 single arm over head weighted walking lunge steps (#50/#30) (R arm) 10 ring rows 10 single arm over head weighted walking lunge steps (L arm)Read More

Workout of the Day Every minute on the minute for 20 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD Accumulate.. 3:00 in front plank, then.. 2:00 hollow hold, then.. 1:00 L-sit  Read More

Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day Tabata -ice skaters -hollow rock -dumbbell split squat (30/20) -abmat situpsRead More

Pre WOD Push press 5-5-3-3-3-1-1 Workout of the Day 7 rounds :40 AMRAP front squats (#95/#65) :20 rest :40 AMRAP lateral over the bar burpees :20 restRead More