Pre WOD Not for time Partition as necessary Workout of the Day Tuesday 5 rounds for time 20 calorie row 10 dumbell snatch (#50/#30)(5R/5L) 40 double undersRead More

Workout of the Day Monday 3 rounds for time 600 meter run 20 burpees 20 box jumps (24″/20″) 20 kettlebell swings (32kg/24kg)Read More

Workout of the Day Friday For time 1000 meter row, then.. 21-15-9 Power snatch (#95/#65) Box jumps (24″/20″) Then.. 800 meter run  Read More

Workout of the Day Thursday For time 30-25-20-15-10 Row for calories Wall ball shots (#20/#14)(10’/9′)Read More

Pre WOD 5 rounds, not for time Workout of the Day Wednesday For time 29 handstand pushups 29 burpees 29 pullups 29 x 10 meter shuttle sprints 29 box jumps (24″/20″) 29 abmat situps 29 ring dips  Read More

Workout of the Day Tuesday 5:00 as many rounds as possible 3 power cleans (#155/#95) 5 front squats 2:00 rest 5:00 amrap 3 power cleans 5 front squatsRead More

Workout of the Day Monday 18 minutes as many rounds as possible 1 X prowler suicide (5M/10M/15M)(#90/#45) 5 deadlifts (#225/#135) 20 abmat situps  Read More

Workout of the Day Saturday With a partner, complete for time 1-10 alternating reps of kettlebell thrusters (24kg/16kg) 400 meter run 1-10 alternating reps of kettlebell sumo deadlift high pull 400 meter run 1-10 alternating reps of kettlebell lunges 400 meter run 1-10 alternating reps of kettlebell swings 400 meter run  Read More

Workout of the Day Friday “Triple 3” For time 3000 meter row 300 double unders 3 mile run To be completed as 10 rounds of.. 300 meter row 30 double umders 480 meter run 50 minute time cap Post result as time or rounds completedRead More

Workout of the Day Thursday 16 minutes as many round as possible 10 pullups (5 strict/5 kipping) 10 med ball cleans (#20/#14) 100 meter run with med ballRead More