Pre WOD 3 X prowler suicides (#90/#45) 5 meter/10 meter/15 meter/20 meter Workout of the Day Friday 12 minutes as many rounds as possible 7 kettlebell swings (32kg/24kg) 7 lateral box hops (24″/20″) (L+R=1) 7 goblet squats (32kg/24kg)  Read More

Workout of the Day Thursday Complete as many rounds as possible in 18 minutes of.. 1 squat clean to thruster (#135/#85) 100 meter run 2 SC to thruster 100 meter run 3 SC to thruster 100 meter run 4/100, 5/100………etcRead More

Workout of the Day Wednesday 2 rounds for time 25 calorie row 25 box jumps 25 calorie row 25 pushups 25 calorie row 25 deadlifts (#135/#85)  Read More

Workout of the Day Tuesday 6 rounds  :40 amrap strict pullups :20 rest :40 amrap burpees :20 rest  Read 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

Workout of the Day Friday For time 21-15-9-3 Box jumps (30″/2l4″) Kettlebell swings (32kg/24kg)Read More

Workout of the Day Friday For time 21-15-9-3 Box jump (30″/24″) Kettlebell swing (32kg/24kg)  Read More

Pre WOD Every minute on the minute for 10 minutes, complete.. Workout of the Day Thursday 20 minutes as many rounds as possible 20 calorie row 10 knees to elbows 5 manmakers (#40/#25)  Read More

Workout of the Day Nancy 5 rounds for time: 400 meter run 15 Overhead squats (95/65lb)Read More

Workout of the Day Tuesday 5 rounds for time 100 meter farmers carry (24kg/16kg) 20 meter bear crawl 10 meter broad jumpRead More