Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups strict ring dips Workout of the Day 7 rounds  :40 AMRAP sumo deadlift high pull (#75/#55) :20 rest :40 AMRAP box jumps :20 rest    Read More

Workout of the Day For time 5 cycles of “Bear” complex (#115/#85) 200 meter run 4 cycles of “Bear” complex 200 meter run 3 cycles of “Bear” complex 200 meter run 2 cycles of “Bear” complex 200 meter run 1 cycle of “Bear” complex 200 meter run Post WOD 3 rounds, not for time 10 weighted good mornings 10...Read More

Pre WOD Back squat 6 X 3 Workout of the Day For time 1000 meter row, then 3 rounds of… 50 double unders 15 burpees Then.. 800 meter runRead More

Pre WOD Accumulate 2:00 in each of the following positions -Handstand -chin over bar -2 point plank -ring support Workout of the Day For time 50 deadlifts (#225/#185) EMOM 5 box jumps (30″/24″) Start first minute with box jumpsRead More

Pre WOD Close grip bench press 5 X 7 Workout of the Day Every minute on the minute for 20 minutes Even: 15 pulls on rower for max calories Odd: 10 wall ball shots (#20/#14)(10’/9′) Score total calories acumulatedRead More

Pre WOD Kettlebell seesaw press 5 X 10 Workout of the Day Every minute on the minute for 14 minutes Even: 3 power cleans (athlete chooses weight) Odd: 10 kettle bell swings (24kg/16kg)  Read More

Workout of the Day “Murph” 1 mile run 100 pushups 200 pullups 300 squats 1 mile run If you have a #20 vest, wear it For all the photos from this WOD go to our Facebook page    Read More

Pre WOD Bent over barbell rows 4 X 5 Workout of the Day 5 rounds for time 40 abmat sit ups 20 weighted dumbbell step ups (#30/#20) 10 burpeesRead More

Pre WOD Curtis P’s 5 X 5 Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups  Read More

Workout of the Day Every 3 minutes for 30:00 0:00 3 deadlifts 1:00 3 bench press 2:00 30 double unders Post loads to board Post WOD 2 rounds NFT 20 V Ups 10 strict knees to elbowsRead More