Workout of the Day Saturday With a partner, complete for max reps and calories, Both teammates always working, switch as necessary. 5:00 row for calories/amrap wal ball shots (#20/#14) 2:00 rest 5:00 row for cal/amrap box jumps (24″/20″) 2:00 rest 5:00 row for cal/amrap deadlifts (#135/#85) 2:00 rest 5:00 row for cal/amrap med ball burpee...Read More

Pre WOD 5 rounds, not for time Workout of the Day Helen 3 rounds for time: 400 meter run 21 KB Swings (24kg/16kg) 12 Pull-upsRead More

Pre WOD Partition as nescessary Workout of the Day Thursday Climb as far up the ladder as possible in 12 minutes  1 squat clean (#135/#85) 10 double unders 2 SC’s 20 DU’s 3 SC’s 30 DU’s 4/40, 5/50 etc…….Read More

Workout of the Day Wednesday 25 minutes as many rounds as possible 20 calorie row 10 burpees 20 weighted overhead walking lunge steps (#45/#25) 10 box jumps (24″/20″)Read More

Pre WOD Partition in any manner Workout of the Day Tuesday 3 rounds for time 30 wall ball shots (#20/#14)(10’/9′) 15 deadlifts (#225/#155) 30 abmat situpsRead More

Workout of the Day Monday 120 seconds amrap Russian kettle bell swings (32kg/24kg) 120 seconds amrap box jumps (30″/24″) 90 seconds amrap KB swings 90 seconds amrap BJ’s 60 seconds amrap KB swings 60 seconds amrap BJ’s 30 seconds amrap KB swings 30 seconds amrap BJ’sRead More

Workout of the Day Friday 2 rounds 3:00 20/15 calorie row AMRAP ring dips 1:00 rest 3:00 20/15 calorie row AMRAP push press (#75/#45) 1:00 rest 3:00 20/15 cal row AMRAP dumbbell bench press (#50/#30)  Read More

Pre WOD 5 rounds, not for time Workout of the Day Thursday 10 minutes as many rounds as possible 10 meter broad jump 10 burpees 10 meter walking lunge steps 10 jumping squats  Read More

Workout of the Day Wednesday 10 rounds for max meters of.. :60 row :60 rest Start 1st interval with damper on 1 and increase 1 setting each round up to 10 2:00 rest, then..  10 rounds for max meters of.. :60 10 meter shuttle sprints :60 restRead More

Workout of the Day Tuesday 5 rounds 1:00 amrap kettlebell swings (24kg/16kg) 1:00 amrap abmat situps 1:00 amrap pushups 1:00 restRead More