Pre WOD EMOM for 10 minutes complete: Snatch from high hang Snatch from above knee Snatch from floor Use 50% of 1 rep max Workout of the Day Helen 3 rounds for time: 400 meter run 21 KB Swings (24kg/16kg) 12 Pull-upsRead More

Pre WOD Partition as necessary Workout of the Day Thursday 3 rounds 3:00 as many reps as possible of: 7 med ball cleans (#20/#14) 7 box jumps (30″/24″) 1:00 restRead More

Workout of the Day Wednesday For time: 100 burpee ring pullups (rings 6″ above reach height)Read More

Workout of the Day Tuesday Tabata row- meters (lowest of 8 intervals) 2:00 rest 4:00 AMRAP clean and jerk (#135/#85) 2:00 rest 800 meter run for time For scoring, convert tabata score and total number of clean and jerks to seconds and subtract from 800 meter run time. Ex….800 meter run-4:00, tabata row score- 90,...Read More

Workout of the Day Monday 12 minutes as many rounds as possible 3 wall walks 10 goblet squats (24kg/16kg)Read More

Workout of the Day Saturday With a partner, complete 4 rounds for time 40 med ball situps (#20/#14), partners 4 feet apart 40 med ball shots over bar 400 meter med ball run If med ball is dropped or set down, both partners stop and immidiately do 10 burpeesRead More

Workout of the Day Nancy 5 rounds for time: 400 meter run 15 Overhead squats (95/65lb)Read More

Workout of the Day Thursday 6 rounds 1:00 unbroken max distance one way sled pull (#135/#90) Pull sled back to start position Then immediately,  ME dumbell bench press Rest 2-3 min between rounds Score is total DB BP repsRead More

Workout of the Day Wednesday 12 minutes as many rounds as possible 6 dumbbell squat clean thrusters (#40/#25) 12 burpeesRead More

Workout of the Day Tuesday 7 rounds for time 25 meter sled drive (#180/#135) 7 snatches (#95/#65) 7 knees to elbowsRead More