Pre WOD 3 rounds, not for time :60 handstand hold :60 bottom of squat with barbell :60 ring support Accumulate :60 in each position before moving to next Workout of the Day Tuesday For time 100 deadlifts (3/4 BW) 100 toes to bar Partition in any mannerRead More

Workout of the Day Monday 20 minutes as many rounds as possible 5 strict pullups 10 hanging power cleans (#95/#55) 15 wall ball shots (#20/#14)(10’/9′)Read More

Workout of the Day GI Jane For time: 100 Burpee Pull-upsRead More

Workout of the Day Thursday For time 20 power snatch (#115/#75) 1000 meter row 20 power snatch  Read More

Pre WOD Every minute on the minute, perform Workout of the Day Wednesday 12 minutes as many rounds as possible 3 muscle ups 40 double undersRead More

Workout of the Day Tuesday 2 rounds for time 20 calorie row 30 box jumps (24″/20″) 40 overhead walking lunge steps (#45/#25) 50 abmat situpsRead More

Workout of the Day Monday 3:00 AMRAP Wall ball shots (#20/#14)(10’/9′) 2:00 rest 3:00 AMRAP Row for calories 2:00 rest 3:00 AMRAP Kettlebell swings (24kg/16kg) 2:00 rest 3:00 AMRAP Burpees Compare to 1/25/13Read More

Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes of 3-6-9 Shoot throughs Dumbell thrusters (#35/#25) Kettlebell swings (24kg/16kg) While one  teammate completes reps of above, teammate 2 does double unders. Switch every 2 minutes, picking up where your teammate left offRead More

Pre WOD Tabata russian twists with med ball Workout of the Day Friday Group one 3 rounds for max reps :45 DB squat cleans :15 rest :45 pushups :15 rest :45 kettlebell swings (24kg/16kg) Group 2 performs the following during each of the 3 rounds group 1 is working First round-single unders Second round-plank hold...Read More

Workout of the Day Happy Thanksgiving “Nutts” For time: 10 handstand pushups 15 deadlifts (#250/#175) 25 box jumps (30″/24″) 50 pullups 100 wall ball shots (#20/#14) 200 double unders 400 meter run with plate (#45/#25)Read More