Pre WOD In 15-20 minutes, find your heaviest… Workout of the Day Wednesday 10 minutes as many rounds as possible 3 deadlifts @ 70-80% 10 burpeesRead More

Workout of the Day Tuesday 10 rounds for time 10 pullups 10 dips 10 situps 10 squatsRead More

Workout of the Day Monday 8 rounds for max reps :30 hanging power clean (#115/#95) :30 rest :30 lateral barbell jump (L+R=1) :30 restRead More

Workout of the Day Saturday In teams of 5, comlete 5 rounds for max reps AMRAP 5:00 of Row for calories Pushups Situps Squats Front plank hold 1:00 rest Each teammate must start at a different station each round. Teammates must change movements each time teammate doing plank hold breaksRead More

Workout of the Day Friday Athlete’s Choice For time: 100 Thrusters OR 100 Pullups Every minute on the minute complete 5 reps of the movement you didn’t choose 16:00 cap Post WODRead More

Workout of the Day Thursday 5 intervals for max reps 4:00- 500 meter row As many reps as possible of bench press (#135/#85) 1:00 restRead More

Workout of the Day Elizabeth 21-15-9 Clean (135/85lb) Ring dipsRead More

Pre WOD 100 hand release pushups Workout of the Day Tuesday For time 21 deadlifts (#155/#95) 21 situps 30 walking lunge steps 18 deadlifts 18 situps 30 walking lunge steps 15 DL’s/15 SU’s/30 walking lunge steps 12 DL’s/12 SU’s/30 walking lunge steps 9 DL’s/9 SU’s/30 walking lunge steps 6 DL’s/6U’s/30 walking lunge steps 3 DL’s/3...Read More

Workout of the Day Monday 14 minutes as many rounds as possible 7 push press (#95/#65) 14 box jumps (24″/20″) 21 double undersRead More

Workout of the Day Friday 12:00 as many rounds as possible 10 kettlebell clean and press/push press (24kg/16kg) 2 X 10 meter broad jumpRead More