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

Pre WOD 5 rounds, not for time, perform farmers carry immediately after each set of bench press Workout of the Day Wednesday 5 rounds for max reps: 3:00 300 meter row, max reps kettlebell swings (24kg/16kg)1:00 restRepsRead More

Workout of the Day Cindy 20 minute AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

Pre WOD Take 15-20 minutes to find your heaviest 1 rep squat clean Workout of the Day Monday EMOM for 12:00 minutes complete: Even minutes: 3 squat cleans @ 70% Odd minutes: 6 shoot throughs Then, from 12:00-17:00….  AMRepsAP of burpeesRead More

Workout of the Day Saturday With a partner, complete for max reps/calories. Switch between movement and static hold positions as necessary. Both teammates must be working at the same time 4:00 Dumbell thruster (30/20)/ ring support 1:00 rest 4:00 Ring rows / handstand hold 1:00 rest 4:00 Pushups / L or tuck hang 1:00 rest...Read More