Pre WOD Turkish Get Up5 X 4 (2R/2L) Workout of the Day 6/25/2015 Every 3:00 for 21:00 complete.. 7 deadlifts (#245/#155) 14 box jumps (24″/20″) 21 abmat situpsRead More

Workout of the Day “Triple 3” For time 3000 meter row 300 double unders 3 mile runRead More

Pre WOD Push Press5 X 5 Workout of the Day 6/23/2015 4 rounds for quality 20 back extensions 20 hollow rocks 20 weighted good mornings (#75/#55) 20 flutter kicks (L+R=1)Read More

Pre WOD Front Squat6 X 3 Workout of the Day 6/22/2015 5 rounds for time 20 calorie row 15 wall ball shots (#20/#14)(10’/9′) 10 knees to elbowsRead More

Workout of the Day 6/19/2015 For time 18-15-12-9-6-3 Deadlift (#225/#135) Pullups Post WOD 100 abmat situpsRead More

Pre WOD Bench Press6 X 3 Workout of the Day 6/18/2015 15 minutes as many rounds as possible 5 burpees 10 DB weighted step ups (#30/#20) 15 wall ball shots (#20/#14)Read More

Pre WOD Bent Over Barbell Row5 X 5 Workout of the Day 6/17/2015 5 rounds 4:00 6 cycles of “Bear” complex (#95/#65) As many reps as possible of double unders 2:00 restRead More

Pre WOD Not for time, partition as necessary Hand Release Pushups40 reps (perfect form) GHD Sit ups40 reps Strict Pull-Ups40 reps Workout of the Day 6/16/2015 20 minutes as many rounds as possible 20 calorie row 20 kettlebell swings (32kg/24kg) 200 meter run 20 jumping barbell squats (#45/#35)Read More

Pre WOD test metcon Workout of the Day custom MetCon custom MetConRead More

Pre WOD test 1 Arm Kettlebell Row1 Workout of the Day test test 5/13/2015 10:00 as many rounds as possible 10 calorie row 10 box jumps (30″/24″) 1:00 rest 3:00 as many reps as possible double unders 1:00 rest 10:00 as many rounds as possible 10 power snatch (#75/#45) 10 GHD situpsRead More