Workout of the Day “Triple 3” For time 3000 meter row 300 double unders 3 mile run  Read More

Pre WOD Every minute on the minute for 14 minutes Even: 3 deadlifts Odd: 15 hollow rocks Workout of the Day Tabata -ring rows -lateral hops over BB -abmat situps -ice skaters Score total low intervalRead More

Workout of the Day “Kalsu” 100 thrusters for time (#135/#95) Every minute on the minute complete 5 burpees *start WOD with burpees Compare to 6/11/2015Read More

Workout of the Day With a partner, complete as many rounds as possible in 40 minutes 40 renegade rows (#30/#20) 40 DB step ups 40 DB situps 40 DB front squats 400 meter run (each partner carries 1 DB)Read More

Pre WOD Back squat 5-5-5-3-3-3-1-1-1 Workout of the Day For time 3 rounds of.. 6 box jumps (24″/20″) 12 KB swings (24kg/16kg) 18 med ball cleans (#20/#14) Then, 3 rounds of.. 18 med ball cleans 12 KB swings 6 box jumpsRead More

Pre WOD 3 rds Strict press (#45/#35)…max effort reps Rest exactly 2:00 between sets Workout of the Day 20 minutes as many rounds as possible 400 meter run 20 deadlifts (BW) 40 abmat situps  Read More

Workout of the Day 5 rounds for time 30/24 calorie row 15 burpees 10 ring dips    Read More

Pre WOD Single leg romanian deadlift with medball 4 X 20 (10R/10L) Workout of the Day 5 rounds 200 meter run, then… 3rds of.. 3 strict pullups 4 hand release pushups 5 goblet squats (32kg/24kg)    Read More

Pre WOD Dumbbell curl to strict press 5 X 8 Workout of the Day For time   3-6-9-12-15-12-9-6-3 Toes to bar Hang power clean (#135/#95)Read More

Workout of the Day Complete with a partner 3 rds 20 pulls on rower for max cal AMRAP MB cleans 3rds 20 pulls on rower for max cal AMRAP MB burpees 3rds 20 pulls on rower for max cal AMRAP MB overhead lunge 3 rds 20 pulls on rower for max cal AMRAP MB situps...Read More