Workout of the Day Thursday 16 minutes as many rounds as possible 10 ring rows 1:00 front plank hold 10 sumo deadlift high pulls (#75/#45)  Read More

Workout of the Day Wednesday 12 minutes as many rounds as possible 10 kettlebell swings (32kg/24kg) 20 meter broad jumpRead More

Pre WOD 2 position power snatch 6 X 2 -Floor -Above knees Workout of the Day Tuesday Tabata row for meters 2:00 rest 4:00 amrap shoulder to overhead (#115/#75) 2:00 rest Tabata squats Score is lowest  intervals of each of the 2 tabatas plus total shoulder to overheadRead More

Pre WOD 4 rounds for quality Workout of the Day Monday 20 minutes as many rounds as possible 1-2-3-4-5-etc…continue as far up ladder as possible Power clean (#135/#85) Muscle ups  Read More

Workout of the Day Saturday In teams of 3, complete for max reps/calories 5:00 as many reps as possible of kettle bell swings (24kg/16kg), all teammates working 2:00 rest 5:00 row for cal / burpees / box jumps, switch stations every 200 meters 2:00 rest 5:00 deadlifts (#135/#85) / ground to overhead (#45/#25) / situps,...Read More

Pre WOD For quality, not time Partition as necessary Workout of the Day Friday 4 rounds for max reps/calories 1:00 row for calories 1:00 power clean (#135/#85) 1:00 lateral bar hops 1:00 restRead More

Workout of the Day Thursday 16 minutes as many rounds as possible 250 meter row 5 power snatch (#115/#75) 10 dumbbell bench press (#50/#30)Read More

Workout of the Day Wednesday 10 minutes as many rounds as possible 7 box jumps (30″/24″) 7 burpeesRead More

Pre WOD 5 rounds, not for time Workout of the Day 5 rounds for max reps :40 work / :20 rest Kettlebell swings (24kg/16kg) Abmat situps Double unders Rotate through movementsRead More

Workout of the Day Fran 21-15-9 Thrusters (95/65lb) Pull-upsRead More