Workout of the Day Friday Athlete’s Choice For time: 100 Thrusters OR 100 Pullups Every minute on the minute complete 5 reps of the movement you didn’t choose 16:00 cap Post WODRead More

Workout of the Day Thursday 5 intervals for max reps 4:00- 500 meter row As many reps as possible of bench press (#135/#85) 1:00 restRead More

Workout of the Day Elizabeth 21-15-9 Clean (135/85lb) Ring dipsRead More

Pre WOD 100 hand release pushups Workout of the Day Tuesday For time 21 deadlifts (#155/#95) 21 situps 30 walking lunge steps 18 deadlifts 18 situps 30 walking lunge steps 15 DL’s/15 SU’s/30 walking lunge steps 12 DL’s/12 SU’s/30 walking lunge steps 9 DL’s/9 SU’s/30 walking lunge steps 6 DL’s/6U’s/30 walking lunge steps 3 DL’s/3...Read More

Workout of the Day Monday 14 minutes as many rounds as possible 7 push press (#95/#65) 14 box jumps (24″/20″) 21 double undersRead More

Workout of the Day Friday 12:00 as many rounds as possible 10 kettlebell clean and press/push press (24kg/16kg) 2 X 10 meter broad jumpRead More

Pre WOD 500 row for PR Workout of the Day Thursday Every minute on the minute for 8 minutes perform 2 power cleans @ 80-90% of 1 rep max    Read More

Pre WOD Perform 1:00 of hollow rock after each break in pullups Workout of the Day Wednesday 3 rounds for time 30 calorie row 30 box jumps (24″/20″) 30 thrusters (#45/#25)  Read More

Pre WOD Each minute on the minute for 10 minutes, perform 3 position power snatch -Pockets -Above knees -Floor Workout of the Day Tuesday 8 minutes as many rounds as possible 6 Russian kettlebell swings (32kg/24kg) 6 weighted step ups with KB (L+R=2)(24″/20″)Read More

Workout of the Day “Tillman” 7 rounds for time: 7 deadlifts (#315/#220) 200 meter sprint 15 pullups :45 rest  Read More