Pre WOD Weighted step ups 5 X 6 (3R/3L) Workout of the Day For time 21-15-9 Shoulder to overhead (#135/#95) Chest to bar pullupsRead More

Pre WOD Every  2 minutes foe 14 minutes 2 squat cleans Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 ring pushups Compare to 9/14/16  Read More

Workout of the Day Every minute on the minute for 30 min 1st min: 18/15 calorie row 2nd min: 15 kettlebell swings (24 kg/16kg) 3rd min: AMRAP burpees Post WOD Tabata -hollow rock -supermanRead More

Pre WOD Every minute on the minute for 10 minutes Even: 5 bent over barbell rows Odd: 1 legless rope climb Workout of the Day “Nancy” 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Compare to 8/18/16Read More

Pre WOD Back squat 5 X 5 Workout of the Day 12 minutes as many rounds as possible 8 DB snatches R arm (#50/#35) 8 lateral stick jumps (20″/16″) 8 DB snatches L arm 8 lateral stick jumpsRead More

Workout of the Day With a partner, complete for time 10-9-8-7-6-5-4-3-2-1 Thrusters (#95/#65) Calorie row 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (24kg/16kg) Burpees 10-9-8-7-6-5-4-3-2-1 Box jumps (24″/20″) Pullups After each partner completes 10 of both movements, both move to 9-8-etc….  Read More

Workout of the Day Every minute on the minute for 25 minutes 1st min: 20 kettlebell swings (24kg/16kg) 2nd min: 15 pushups 3rd min: 50 double unders 4th min: 10 strict pullups 5th min: 200 meter runRead More

Workout of the Day “DT” 5 rounds for time 12 deadlifts (#155/#105) 9 hang power cleans 6 push jerks Post Wod 50 barbell rolloutsRead More

Workout of the Day 35 minutes as many rounds as possible 500 meter row 400 meter run 50 double undaersRead More

Pre WOD Front squat 5 X 7 Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups  Read More