Workout of the Day Tuesday 7 rounds for time 6 deadlift (BW) 12 ring pushupsRead More

Pre WOD Each minute on the minute for 10 minutes, complete Powerclean Right leg stationary lunge Left leg stationary lunge Push press Workout of the Day Monday 14 minutes as many rounds as possible 4 lateral box over jumps (24″/20″)(L+R=1) 8 weighted overhead stepups (#45/#25) 18 squatsRead More

Pre WOD “Roxanne” burpee warmup Workout of the Day Saturday With a partner, complete 2 rounds for max reps of: Reverse walking lunge Push ups Kettlebell swings (24kg/16kg) Squats Med ball twists (#14/#10) Switch movements each time one teammate runs 200 metersRead More

Workout of the Day Friday 20 minutes as many rounds as possible 1000 meter row 100 abmat sit ups 100 double unders Then, AMRAP of 10 deadlifts (#135/#85) 10 dumbell thrusters (#30/#20)  Read More

Workout of the Day Thursday 5 rounds for time 15 wall ball shots (#20/#14)(10’/9′( 15 power snatch (#95/#65)Read More

Workout of the Day Wednesday Double tabata Row for meters Kettlebell swings Score is total of lowest interval of each movementRead More

Pre WOD 4 rounds not for time Workout of the Day Tuesday 12 minutes as many rounds as possible 10 push press (#75/#45) 10 lateral over bar burpeesRead More

Workout of the Day Monday 10 minutes as many rounds as possible 3 hand stand pushups 6 walking lunge steps (L+R=1) 9 box jumps (30″/24″)Read More

Pre WOD Tabata flutter kick Workout of the Day Saturday In teams of 6, complete the following for time 2 miles of running 800 meters of sled drives (#180/#135) 4K of rowing 800 meters of farmers carry (24kg/16kg) 300 burpees One teammate is always running, teammates switch stations after each 400 meter run intervalRead More

Workout of the Day Friday 4 rounds for max reps 3:00 -300 meter row/shoot throughs, as many reps as possible 1:00 rest  Read More