Pre WOD 5 rounds, not for time Workout of the Day 5 rounds for max reps :40 work / :20 rest Kettlebell swings (24kg/16kg) Abmat situps Double unders Rotate through movementsRead More

Workout of the Day Fran 21-15-9 Thrusters (95/65lb) Pull-upsRead More

Pre WOD 5 rounds, not for time Workout of the Day Friday 5 rounds for time 20 wall ball shots (#20/#14)(10’/9′) 10 deadlifts (#185/#135)Read More

Workout of the Day Thursday Paleo Challenge WOD #2 5:00 row for max calories 1:00 rest 4:00 amrap kettlebel swings (24kg/16kg) 1:00 rest 3:00 amrap box jumps (24″/20″) 1:00 rest 2:00 amrap pullups 1:00 rest 1:00 10 meter shuttle sprintsRead More

Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total repsRead More

Pre WOD In 15 minutes, find your heaviest Workout of the Day Tuesday 16 minutes as many rounds as possible 6 squat cleans @ 60% 12 knees to elbows 24 double undersRead More

Pre WOD 5 rounds, not for time Workout of the Day Monday Paleo Challenge WOD #1 For time: 750 meter row, then.. 3 rounds 30 abmat situps 20 push press (#95/#65) 10 burpees, then.. 500 meter rowRead More

Workout of the Day Friday 10 rounds for time 1 round of “Cindy” (5 pullups/10 pushups/15 squats) 3 deadlifts (#255/#155)    Read More

Workout of the Day Thursday 20 minutes as many rounds as possible 21 calorie row 14 hanging power cleans (#95/#65) 7 knees to elbowsRead More

Pre WOD Partition in any manner 40 ring rows 40 strict ring dips with turnout at extension to hollow body position Workout of the Day Wednesday 7 rounds for time 7 sumo deadlift high pull (#75/#45) 7 power snatch 7 overhead squats Compare to 2/7/13  Read More