Workout of the Day Monday 40 minutes as many rounds as possible 5 pullups 40 meter sled drive (#135/#90) 10 pushups 40 double unders 15 squats 400 meter runRead More

Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes.. 20 calorie row (one teammate rows while other holds med ball overhead, switch at 10 cal) 20 med ball situps over box 20 med ball squat throws over bar 200 meter run with med ball 20 burpee penalty...Read More

Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Power clean (#135/#85) Clapping pushupsRead More

Pre WOD 4 rounds not for time   Workout of the Day Thursday 12 minutes as many rounds as possible 10 weighted walking lunge steps (#45/#25) 10 burpeesRead More

Pre WOD Every minute on the minute for 10 minutes Workout of the Day Wednesday 5 rounds 1:00 row for max calories 1:00 amrap ring dips 1:00 amrap box jumps (30″/24″) 1:00 restRead More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday 16 minutes as many rounds as possible 30 meter sled drive (#180/#115) 5 power snatch (#135/#85) 10 knees to elbowsRead More

Workout of the Day Monday 4 rounds for time 400 meter run 50 squats  Read More

Workout of the Day Thursday 1 cycle of the “Bear Complex” (powerclean/front squat/shoulder to overhead/back squat/shoulder to overhead)(#95/#65) 100 meter run 3 cycles of Bear Complex 200 meter run 5 cycles of Bear complex 300 meter run 7 cycles of Bear Complex 400 meter run 7 cycles of Bear Complex 300 meter run 5 cycles...Read More

Workout of the Day Wednesday 15 minutes as many rounds as possible 5 box jump overs (24″/20″) 10 dynamic pushups (4″/2″) 15 abmat situpsRead More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday 2 rounds for max reps 4:00 amrap 100 meter run ME pullups 2:00 rest 4:00 amrap 125 meter row ME kettlebell swings (24kg/16kg) 2:00 restRead More