Workout of the Day Thursday 5:00 sled pull  for max distance in meters (3/4 BW) 2:00 rest 5:00 row for max calories 2:00 rest 5:00 front plank hold Score equals total meters plus total calories less total time in seconds beyond 5:00 to accumulate 5:00 of plankRead More

Pre WOD 5 X 5-10 strict pullups -weighted -bodyweight or – assisted Workout of the Day Wednesday For time: 20 clean and jerks (#135/#85) 800 meter run 20 clean and jerksRead More

Workout of the Day Tuesday For time 500 meter row 50 wall ball shots (#20/#14)(10’/9′) 400 M row 40 WB shots 300 M row 30 WB shots 200 M row 20 WB shots 100 M row 10 WB shots Compare to 10/15/13Read More

Pre WOD Every minute on the minute for 8 minutes, complete.. Workout of the Day Monday Alternating double tabata Push press (#75/#45) Jumping squats Score is low interval of push press added to low interval of jumping squatsRead More

Pre WOD Death by lateral jumps Workout of the Day Saturday 16 min AMRAP, teams of 2 :45 on :15 rest 2 X wall ball shots/kettlebell swings 2 X burpees/box jumps 2 X pushups/squats 2 X mountain climbers/ice skatersRead More

Workout of the Day Friday 3 rounds for time 7 dumbbell snatch R arm (#45/#30) 35 double unders 7 DB snatch L arm 35 double undersRead More

Workout of the Day Thursday 2 rounds for max reps 4:00 AMRAP 400 meter run Max rep power clean (#135/#95) 1:00 rest 4:00 AMRAP 400 meter run Max rep back squat (#135/#85) Rest 1:00Read More

Workout of the Day Wednesday 16 minutes as many rounds as possible 25 meter sled drive (#180/#135) 3 muscle upsRead More

Workout of the Day Tuesday 3:00 AMRAP Row for calories 1:00 rest 3:00 AMRAP Double kettlebell squat clean thruster (24kg/16kg) 1:00 rest 3:00 AMRAP Lateral stick jumps (20″/16″)  Read More

Workout of the Day Monday 14 minutes as many rounds as possible 20 overhead weighted walking lunge steps (#45/#25) 15 burpees 10 knees to elbowsRead More