Pre WOD Back Squat 4 X 10 Workout of the Day 2/1/2016 In 15 minutes ascend up ladder of reps as far as possible 3 pullups/3 push press (#95/#65)/3 box jumps(24″/20″) 6/6/6, 9/9/9, etc……Read More

Pre WOD Every minute on the minute for 8 minutes Power Clean 1 rep Front Squat 1 rep Hanging Squat Clean 1 rep Workout of the Day 1/29/2016 10 minutes as many rounds as possible 10 kettlebell clean and push press (5R/5L) 10 burpees Post WOD 3 rounds :30 L side plank :30 front plank...Read More

Pre WOD 5 rounds, not for time Deadlift 3 reps V-ups 15 reps Workout of the Day 2/28/2016 For time 2-4-6-8-10-12-10-8-6-4-2 Power snatch (#75/#55) Front rack lunge stepsRead More

Pre WOD 1 Arm Kettlebell Row 5 X 10 (10R/10L) Workout of the Day 1/27/2016 Every minute on the minute for 16 minutes Even min: AMRAP dumbbell hang power clean (#40/#25) Odd min: AMRAP pushupsRead More

Pre WOD 5 rounds, not for time Bench Press 3 reps Workout of the Day 1/26/2016 5 rounds :40 row for max calories :20 rest :40 amrap wall ball shots (#20/#14)(10’/9′) “20 rest :40 amrap double unders :20 restRead More

Pre WOD Every 2:00 for 20 minutes, complete.. Back Squat 3 reps   Workout of the Day 1/25/2016 In 12 minutes, complete as many reps as possible of.. Kettlebell swings (32kg/24kg) Box jumps (30″/24″) 1/1, 2/2, 3/3, etc……..Read More

Pre WOD Overhead Squat 5 X 5   Workout of the Day 1/22/2016 15 minutes as many rounds as possible 21 kettlebell swings (24kg/16kg) 14 calorie row 7 burpeesRead More

Pre WOD 4 rounds, not for time Weighted Good Morning 10 reps Hollow Rocks 15 reps   Workout of the Day 1/21/2016 18 minutes as many rounds as possible 5 clean and jerks (#135/#85) 10 pullups 15 wall ball shots (#20/#14)(10’/9′)Read More

Workout of the Day 1/20/2015 For time 50 calorie row 50 dumbbell bent over rows (#40/#25 40 cal row 40 DB hang cleans 30 cal row 30 DB front 20 cal row 20 DB push press 10 cal row 10 manmakersRead More

Pre WOD 5 rounds, not for time Strict Pull-Ups 10 reps Bottom Up Kettlebell Press 10 reps (5R/5L)   Workout of the Day 1/18/2015 Every minute on the minute for 16 minutes Even min: AMRAP dumbbell weighted box step overs (#40/#25) Odd min: AMRAP dumbbell weighted situpsRead More