Workout of the Day Friday 12 minutes as many rounds as possible: 15 med ball sit ups (#20/#14) 10 deadlifts (#155/#85)  Read More

Pre WOD 5 rounds not for time: Workout of the Day Thursday For time: 5-10-15-10-5 Clean (#135/#85) Clapping pushupsRead More

Pre WOD Partition as necessary Workout of the Day Wednesday 3 rounds for time: 500 meter row 20 jumping barbell squats (#45/#25) 400 meter run 20 jumping barbell squatsRead More

Workout of the Day Tuesday In 20 minutes, ascend as far up the ladder as possible: 1 pullup/1 burpee/ 30 double unders 2 pullups/ 2 burpees/ 30 double unders 3 pullups/ 3 burpees/ 30 double unders etc……….. Compare to 1/18/13Read More

Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20″) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s...Read More

Pre WOD Skill practice with movements specific to WOD   Workout of the Day Friday 5 minutes AMRAP 3 rope climbs 10 dumbbell snatch (#50/#30) 1:00 rest 5 minutes AMRAP 30 double unders 10 GHD situps 1:00 rest 5 minutes AMRAP 3 handstand pushups 10 pistolsRead More

Workout of the Day Thursday Paleo Challenge WOD #2 For time: 500 meter row 25 burpee box jumps (24″/20″) 400 M row 20 BBJ 300 M row 15 BBJ 200 M row 10 BBJ 100 M row 5 BBJ  Read More

Pre WOD 4 rounds, not for time Workout of the Day Wednesday For time: 40 shoulder to overhead (#135/#85) Each time bar is set down perform 30 walking lunge stepsRead More

Pre WOD 3 position clean 1-1-1-1-1-1-1 -floor -above knee -high hang All three done in sucession = 1 rep Workout of the Day Tuesday For time: 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Push ups (hand release) Knees to elbowsRead More

Pre WOD Alternate movements Workout of the Day Monday Paleo Challenge WOD #1 4 rounds for time: 400 meter run 25 wall ball shots (#20/#14) 10 deadlifts (bodyweight)Read More