Pre WOD 50 strict pullups 5 clapping pushups every break 10 min cap Workout of the Day Friday 15 minutes as many rounds as possible 15 wall ball shots (#20/#14)(10’/9′) 100 meter run with med ballRead More

Workout of the Day Thursday 2 rounds for time 40 meter sled drive (#225/#135) 40 kettlebell swings (32kg/24kg) 400 meter run  Read More

Workout of the Day Wednesday For time 1K row 30 deadlifts (#185/#135) 100 double unders 30 power cleans (#135/#85) 1K run 30 shoulder to overhead (#95/#65) Compare to 9/23/13    Read More

Pre WOD Every minute on the minute for 10 minutes, complete Workout of the Day Tuesday 4:00 amrap 5 burpees 5 toes to bar 2:00 rest 4:00 amrap 5 burpees 5 sumo deadlift high pull 2:00 rest 4:00 amrap 5 burpees 5 overhead weighted walking lunge steps (#45/#25) (L+R=1)  Read More

Pre WOD Death by pullups Workout of the Day Monday For time 21-15-9 Hanging squat clean (#95/#65) Hand release pushups Box jumps (24″/20″)Read More

Workout of the Day Saturday With a partner, complete as many rounds as possible in 25 minutes 100 meter partner barbell carry (#135/#85) 10 partner barbell pushups 10 deadlifts (#135/#85) 10 lateral jumps over paralette (over and back=1)  Read More

Workout of the Day Friday Beth and Tim’s Birthday WOD 3 rounds for time 5 handstand pushups 200 meter run 31 abmat situps 200 meter run 14 kettlebell swings (32kg/24kg) 200 meter runRead More

Workout of the Day Thursday 5 rounds, not for time 2:00 row for max calories ME reps of bench press (.75 BW/.5 BW) No rest between row interval and bench press Rest 2:00 between rounds Score is total calories + repsRead More

Workout of the Day Wednesday 5 rounds 1:00 amrap jumping barbell squats (#45/#30) :30 rest 1:00 amrap 10 meter shuttle sprints :30 rest 1:00 amrap burpees :30 restRead More

Pre WOD 4 rounds, not for time Workout of the Day Tuesday 20 minutes as many rounds as possible 30 meter sled drive (#180/#115) 5 clean and jerks (#155/#95)  Read More