Workout of the Day Wednesday 3 rounds for time 20 calorie row 20 lateral bar hops (over and back=1) 20 shoulder to overhead (#95/#65)  Read More

Pre WOD In 15 minutes, find your heaviest… Workout of the Day Tuesday 4 rounds 3:00 as many reps as possible of kettlebell swings (24kg/16kg) 1:00 rest Every :30 stop and do 3 clapping pushups Score is total KB swingsRead More

Workout of the Day Monday 10 minutes as many rounds as possible 10 wall ball shots (#20/#14)(10’/9′) 10 burpeesRead More

Pre WOD Tabata -flutter kicks -med ball mountain climbers Workout of the Day Saturday With a partner, one teammate works at one station as fast as possible, while other teammate completes as mant reps as possible, then teammates switch. Rest exactly 2:00 between intervals.  -400 meter run/situps -prowler suicide (5/10/15/20 meters)/kettlebell swings -100 double unders/wall...Read More

Pre WOD 4 rounds not for time Workout of the Day Friday 5 rounds for time 10 overhead walking lunge steps (#45/#25) 20 russian twists (#45/#25) 10 burpeesRead More

Workout of the Day Thursday 18 minutes as many rounds as possible 30 meter sled drive (#180/#135) 10 kettlebell swings (32kg/24kg) 200 meter runRead More

Pre WOD Every minute on the minute for 10 minutes complete.. Workout of the Day Randy 75 snatches for time (#75/#45)Read More

Workout of the Day Tuesday In 20 minutes, complete a 1 mile run, then, as many rounds as possible of…. 15 wall ball shots (#20/#14)(10’/9) 30 double undersRead More

Pre WOD 5 rounds, not for time Workout of the Day Monday 12 minutes as many rounds as possible 5 deadlifts (#225/#135) 10 box jumps (24″/20″) 15 abmat situpsRead More

Workout of the Day Saturday With a partner, complete for time 150 wall ball shots (#20/#14)(10’/9′) 150 situps 150 burpees 150 squats One teammate works while other teammate runs 400 metersRead More