Pre WOD Back Squat6 X 3 Workout of the Day 10/2/2015 12 minutes as many rounds as possible 1 rope climb 3 handstand pushups 5 knees to elbows 7 ring dipsRead More

Pre WOD Increase weight every set Turkish Get Up10-8-6-4-2 Workout of the Day 10/1/2015 15 minutes as many rounds as possible 5 power snatch (#115/#75) 15 wall ball shots (#20/#14)(10’/9′)Read More

Pre WOD Weighted Barbell Step Ups6 X 6 (3R/3L) Workout of the Day 9/30/2015 3 rounds for time 500 meter row 21 burpees 400 meter runRead More

Pre WOD Every 2:00 for 14:00, complete.. Power Clean3 reps Front Squat2 reps Push Jerk1 rep Workout of the Day 9/29/2015 In 12 minutes climb as far up ladder as possible 3 pullups 30 double unders 6 PU’s 30 double unders 9 PU’s 30 double unders 12/30, 15/30 etc…..Read More

Pre WOD After each set of deadlifts, perform 15 hollow rocks Deadlift5 X 5 Workout of the Day 9/28/2015 5 rounds 3:00 200 meter run AMRAP kettlebell swings (24kg/16kg) 1:00 rest Score is total KB swingsRead More

Pre WOD Bench Press5-5-3-3-1-1- ME 50% of 1 Rep MaxRead More

Pre WOD 8 cycles, not for time Snatch1 rep Hang Snatch High Pull1 rep Hang Snatch Pull1 rep Snatch Grip Deadlift1 rep Workout of the Day 2/24/2015 10 minutes as many rounds as possible 10 thrusters (#95/#65) 10 pullupsRead More

Pre WOD Single Leg Deadlift4 X 10 (5R/5L) Workout of the Day 9/23/2015 5 rounds 3:00 400/300 meter row AMRAP front squats (#95/#65) 1:00 restRead More

Pre WOD Push Jerk7 X 2 Workout of the Day 9/22/2015 16 minutes as many rounds as possible 100 meter run 10 box jumps (24″/20″) 20 russian twists (#45/#25)Read More

Pre WOD Perform a max effort set of hand release pushups between each set of squats Back Squat5 X 5 Workout of the Day 9/21/2015 5 rounds for time 21 wall ball shots (#20/#14)(10’/9′) 15 kettlebell swings (24kg/16kg) 9 burpeesRead More