Pre WOD 5 rounds not for time Workout of the Day Wednesday 12 minutes as many rounds as possible 250 row 10 man makers (#30/#15)Read More

Workout of the Day Tuesday 15 minutes as many rounds as possible 5 Curtis P’s (#95/#65) 10 ring/bar dips 15 wall ball shots (#20/#14)(10’/9′)Read More

Workout of the Day Monday 12 rounds  :30 row for max calories :30 rest :30 amrap burpees :30 restRead More

Pre WOD Tabata abs -mountain climber -front plank with alternating salutes -russian twist with med ball -6″ med ball hold with feet Workout of the Day Friday 20 minutes as many rounds as possible 40 double unders 20 overhead squats (#65/#45) 400 meter row 20 back squats (#65/#45)Read More

Pre WOD 5 rounds, not for time Workout of the Day Wednesday Tabata – row for meters -kettlebell swings (24kg/16kg) -hand release pushups -weighted step ups with KB (hold in goblet squat position) Complete all eight intervals of each movement before going to next Score is total of lowest interval from each movementRead More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday 10 minutes as many rounds as possible 10 hanging power cleans (#95/#65) 10 lateral over bar burpees 10 jumping squats with med ball (#20/#14)  Read More

Workout of the Day Monday 14 minutes as many rounds as possible 7 dumbbell snatch R arm (#50/#30) 7 pullups (chest to bar) 7 DB snatch L arm 7 box jumps (30″/24″)  Read More

Pre WOD 5 rounds ME strict pullups 1:00 plank hold Workout of the Day Saturday In teams of 4, complete 3 rounds of the following 1:00 amrap lateral jumps 1:00 amrap kettlebell swings (24kg/16kg 1:00 row for max meters 1:00 amrap abmat situps 1:00 amrap wall ball shotsRead More

Workout of the Day Friday 18 minutes as many rounds as possible 6 overhead weighted kettlebell step ups (20kg/12kg)(3R arm/3L arm) 12 burpees 24 double undersRead More

Pre WOD 5 rounds, not for time Workout of the Day Thursday 5 rounds 2:00 10 power snatches (#95/#65) Row for max calories 1:00 rest Score=total caloriesRead More