Workout of the Day Monday 16 minutes as many rounds as possible 3 wall walks 6 dips 9 box jumps (24″/20″) 200 meter runRead More

Pre WOD 3 rounds of: 20 med ball russian twists 1:00 front plank hold then… B2B tabata squats   Workout of the Day Saturday With a partner, complete AMRAP in 20 minutes of: 20 deadlifts (#135/#85) 20 barbell burpee pushups 200 meter barbell carryRead More

Pre WOD Death by 10 meters and pushups Workout of the Day Friday For time: 19 toes to bar then… 22-16-10 Power cleans (#135/#95) Pullups then… 65 abmat situpsRead More

Workout of the Day Thursday 12 minutes as many reps as possible Even minutes-burpees Odd minutes-kettlebell swings (24kg/16kg)Read More

Pre WOD 4 rounds for quality:   Workout of the Day Wednesday 5 rounds for max calories/reps: 2:00 row for max calories 1:00 ME bench press (#135/#85) 1:00 restRead More

Pre WOD 5 rounds, not for time Perform set of hollow rocks after each set of rows Workout of the Day Tuesday 4 rounds for time: 400 meter run 50 squats Compare to 9/13/12Read More

Pre WOD Alternate and partition as necessary Workout of the Day Monday In 20 minutes, complete as many rounds as possible of: 3-6-9-12-15-18…….etc Deadlift (#135/#85) Lateral burpee over bar Double unders  Read More

Pre WOD ME plank hold ME bar hang Workout of the Day Saturday For time:  20 wall ball shots (#20/#14) 40 pullups 20 WBS 40 box jumps (24″/20″) 20 WBS 40 ring dips 20 WBS 40 kettlebell swings (32 kg/24 kg) 20 WBSRead More

Workout of the Day Friday 7 rounds for time: 1 rope climb 10 sumo deadlift high pull (#85/#55) 1 x 25 meter sled drive (#135/90) 15 squats Compare to 10/2/12  Read More

Workout of the Day Thursday In 8:00, run 1K and in remaining time complete as many power cleans (#135/#85) as possible Rest 3:00 In 6:00, run 800 meters and in remaining time complete as many front squats (#105/#65) as possible Rest 3:00 In 4:00, run 400 meters and in remaining time complete as many push...Read More