Pre WOD Every 2:00, complete the following cycle twice for 5 rounds 1 power clean 1 push press 1 front squat Use  80% of 1 RM power clean. Touch and go between cycles Workout of the Day Friday Tabata row for meters 2:00 rest Tabata dumbbell thrusters (#35/#20) 2:00 rest 2:00 AMRAP of burpees Score...Read More

Pre WOD In 15 minutes, find your heaviest snatch Workout of the Day Thursday 4 rounds for time 30 meter sled drive (#180/#135) 400 meter run 10 power snatches (#95/#65)  Read More

Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day Wednesday 14 minutes as many rounds as possible 3 squat cleans @ 80% 6 pullups 9 clapping pushupsRead More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time 21-15-9 Burpees Kettlebell swings (32kg/24kg) Box jumps (30″/24″)   Compare to 3/13/13Read More

Workout of the Day Monday 15 minutes as many rounds as possible 14 sumo deadlift high pulls (#75/#45) 50 double unders 7 push pressRead More

Pre WOD 4 rounds, not for time Workout of the Day Friday 5 rounds for max reps :30 deadlift @ 3/4 body weight :30 push ups (hand release) :30 box jumps (24″/20″) :30 10 meter shuttle sprints :30 restRead More

Workout of the Day Thursday For time: 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Power snatch (#95/#65) PullupsRead More

Workout of the Day Wednesday 6:00 AMRAP 800 meter run KB swings (24kg/16kg) 1:00 rest 6:00 AMRAP 1K row KB swings 1:00 rest 4:00 AMRAP 400 meter run KB swings 1:00 rest 4:00 AMRAP 500 meter row KB swings  Read More

Workout of the Day Tuesday 3 rounds for time 15 hanging power cleans (#135/#85) 15 burpees  Read More

Workout of the Day Monday “Squat a Ton and Run” Four rounds for time of: Squat one ton and run 400 meters One ton equals 2240 pounds (metric ton). Pick one of the loads with it’s assigned reps listed below: 275 lbs. = 8 reps 245 lbs. = 9 reps 225 lbs. = 10 reps...Read More