Pre WOD 4 rounds for quality 10 ring pushups 10 strict pullups 10 back extensions Assist or weight movements as necessary Workout of the Day Wednesday Double tabata alternating following movements -jumping squats -squats -jumping lunges -lungesRead More

Workout of the Day Tuesday For time 10 deadlifts (#275/#185) 20 pullups 30 box jumps (24″/20″) 40 kettlebell swings (24kg/16kg) 50 double unders 40 KB swings 30 box jumps 20 pullups 10 deadliftsRead More

Workout of the Day Monday 14 minutes as many rounds as possible 10 ice skaters  20 russian twists with med ball (#20/#14) 10 med ball cleans (#20/#14)  Read More

Workout of the Day Saturday In teams of 3, complete the following, one teammate at each station 3 rounds 7:00 Row for calories AMRAP dumbbell squat clean thruster (#30/#15) AMRAP single unders 2:00 rest   First round, teammates switch every 20 calories, scoring only DBSC’s and SU’s.   Second round, teammates switch every 150 single...Read More

Workout of the Day Friday 14 minutes as many rounds as possible 3 power snatch (#75/#45) 6 overhead squats 9 toes to barRead More

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

Pre WOD 5 rounds, not for time Workout of the Day Wednesday 4 rounds 1:00 row for max cal 1:00 rest 1:00 amrap 10 meter shuttle sprints 1:00 rest 1:00 amrap burpees 1:00 restRead More

Workout of the Day Tuesday Veteran’s Day Hero WOD “Morrison” For time 50-40-30-20-10 Wall ball shots (#20/#14)(10’/9′) Box jumps (24″/20″) Kettlebell swings (24kg/16kg)  Read More

Pre WOD 5 rounds not for time Workout of the Day Monday 15 minutes as many rounds as possible 5 pullups 10 jumping lunges 15 abmat situpsRead More

Workout of the Day Saturday 25 minutes as many rounds as possible 400 meter run with med ball (#20/#14) 20 wall ball shots 15 med ball press 10 lateral jumps over med ball 5 med ball pushups  Read More