Pre WOD 500 row for PR Workout of the Day Thursday Every minute on the minute for 8 minutes perform 2 power cleans @ 80-90% of 1 rep max    Read More

Pre WOD Perform 1:00 of hollow rock after each break in pullups Workout of the Day Wednesday 3 rounds for time 30 calorie row 30 box jumps (24″/20″) 30 thrusters (#45/#25)  Read More

Pre WOD Each minute on the minute for 10 minutes, perform 3 position power snatch -Pockets -Above knees -Floor Workout of the Day Tuesday 8 minutes as many rounds as possible 6 Russian kettlebell swings (32kg/24kg) 6 weighted step ups with KB (L+R=2)(24″/20″)Read More

Workout of the Day “Tillman” 7 rounds for time: 7 deadlifts (#315/#220) 200 meter sprint 15 pullups :45 rest  Read More

Workout of the Day Saturday In teams of 3, complete as many reps as possible in 20 minutes of.. Wall ball shots (#20/#14) Deadlifts (3/4 avg BW of team) Pushups After every 30 WB shots, teammate doing WB’s takes ball for a 200 meter run while other 2 teammates do burpees. Switch stations each time...Read More

Pre WOD Partition as necessary Workout of the Day Friday 14:00 as many rounds as possible 10 dumbbell snatch, 5R/5L (#50/#30) 20 abmat situps 30 double undersRead More

Pre WOD 4 rounds, not for time Workout of the Day Thursday 5 rounds for max reps 3:00 300 meter row, AMRAP jumping barbell squats (#45/#25) 1:00 restRead More

Workout of the Day The Chief 5 rounds of… 3 minutes as many reps as possible 3 power Clean (#135/#85) 6 push-ups 9 squats Rest 1 minuteRead More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday 10:00 as many rounds as possible 5 pullups (chest to bar) 10 push press (#75/#45) 15 box jumps (24″/20″)Read More

Workout of the Day Karen For time: 150 Wall ball shots (20/14lb)(10″/9″)Read More