Pre WOD 4 rounds , not for time   Workout of the Day Wednesday For time 18-15-12-9-6-3 Shoulder  to overhead (#115/#75) Lateral box over jumps (20″)Read More

Workout of the Day Tuesday 14:00 as many rounds as possible Rope climb- 2 ascents 100 meter sprint 10 ring dips 100 meter sprint  Read More

Workout of the Day Monday 5 rounds for time 30 wall ball shots (#20/#14) 10′ 200 meter run with med ball  Read More

Workout of the Day Saturday In teams of 3, complete as many reps as possible of the following movements -wall ball shots -burpees -kettlebell SDHP -box jumps -pushups -situps Each teammate rows 250 meters while the other 2 complete AMRAP, rotating after each row interval. Movements determined by drawing 2 colored balls, each representing a...Read More

Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total repsRead More

Pre WOD Every minute on the minute for 12 minutes complete Workout of the Day Thursday 2 rounds for max reps/calories 2:00 row for calories 1:00 rest 2:00 kettlebell swings 1:00 rest 2:00 man makers (#35/#20) 1:00 restRead More

Workout of the Day Wednesday 7 rounds for time 7 front squats (#135/#85) 14 box jumps (24″/20″) 21 abmat situpsRead More

Workout of the Day 4 rounds for time of: 30 squats 400 meter run Then… 50 snatches (#75/#45)  Read More

Workout of the Day Monday 14:00 as many rounds as possible 3 deadlift (80% of 1 rep max) 3 muscle ups 30 double unders Post WOD 12 X :15 L/tuck holdRead More

Pre WOD 1000 single unders for time Workout of the Day Saturday For time: 800 meter run 15 toes to bar 20 kettlebell swings (32kg/24kg) 400 meter run 20 T2B 25 KB swings 200  meter run 25 T2B 30 KB swings  Read More