Pre WOD Every minute on the minute complete…  Workout of the Day Friday 12 minutes as many rounds as possible 50 double unders 10 clapping pushups  Read More

Workout of the Day Thursday For time 750 meter row 21 push press (#95/#65) 21 box jumps (24″/20″) 500 meter row 15 push press 15 box jumps 250 meter row 9 push press 9 box jumps  Read More

Pre WOD 5 rounds for quality Workout of the Day Wednesday 14 minutes as many rounds as possible 10 kettlebell snatches R arm (24kg/16kg) 10 meter broad jump 10 KB snatch L arm 10 meter broad jumpRead More

Workout of the Day Grace 30 reps for time: Clean and jerk (135/85lb)Read More

Pre WOD Every minute on the minute for 10 minutes, complete… Workout of the Day Monday 5 rounds 2:00 20 wall ball shots (#20/#14)(10’/9′) As many reps as possible of burpees 1:00 restRead More

Workout of the Day Saturday With a partner, complete for time.. 1000 meter row while partner holds kettlebell (20kg/12kg), switch places every 250 meters 50 wall ball shots (#20/#14) 50 weighted step ups with kettlebell (20kg/12kg) 400 meter run with med ball 50 weighted step ups with kettlebell (20kg/12kg) 50 wall ball shots (#20/#14) 1000 meter row...Read More

Workout of the Day Friday 14 minutes as many rounds as possible 60 meter sled drive (30m high push/30 m low push)(#135/#90) 20 lateral jumps 7 ring dipsRead More

Workout of the Day Thursday For time 1000 meter row 40 burpees 40 thrusters (#95/#45) 40 box jumps (24″/20″) 40 power cleans (#95/#45) 1000 meter rowRead More

Workout of the Day Wednesday For time 18-15-12-9-6-3 Front squat (#135/#85) PullupsRead More

Workout of the Day Tuesday For time 100 kettlebell swings (24kg/16kg) Odd minutes: 3 burpees Even minutes: 5 box jumps (24″/20″)Read More