Pre WOD Alternating double tabata -russian twists with medball (#20/#14) –pushups Workout of the Day In 15 minutes, complete as many wall ball shots as possible (#20/#14) *perform 15 unbroken kettlebell swings (32kg/24kg) after each time you break wall ball shots *perform 5 burpees each time you break kettlebell swings Score total WB shotsRead More

Pre WOD 3 rounds 2:00 AMRAP double kettlebell reverse lunge steps 2:00 rest *KB’s may not leave front rack position during 2:00 work interval Workout of the Day 18 minutes as many rounds as possible 3 deadlifts (#275/#195) 6 DB push press (#50/#35) 9 toes to bar 36 double undersRead More

Workout of the Day Complete with a partner for time 100 calorie row 100 pullups 100 box jumps (24″/20″) 100 situps 100 lunges 100 burpees 100 wall ball shots (#20/#14) 100 double undersRead More

Workout of the Day For time 6 rounds of “The Chief” (3 power cleans (#135/#95, 6 pushups, 9 squats) 400 meter run 4 rounds of “The Chief 200 meter run 2 rounds of “The ChiefRead More

Pre WOD 5 rounds not for time 20 1 arm bent over DB rows (10R/10L) 15 V-ups Workout of the Day Every minute on the minute for 16 minutes Even: 15 DB bench press Odd: 5 deadlifts *athletes choose weight  Read More

Pre WOD Every minute on the minute for 10 minutes 2 squat snatches Workout of the Day For time 750/600 meter row 50 overhead squats (#45/#35) 750/600 meter row 50 thrusters 750/600 meter row 50 front rack lungesRead More

Pre WOD Back squat 4 X 10 Workout of the Day 14 minutes as many rounds as possible 21 kettlebell swings (24kg/16kg) 14 pullups 7 burpeesRead More

Pre WOD 4 rounds 1:00 AMRAP double unders 1:00 AMRAP abmat situps 1:00 rest Workout of the Day “Fight Gone Bad” 3 Rounds for Total Score (reps + calories): Wallball Shots (20#/14#) for reps Sumo Deadlift High Pull (75#55#) for reps Box Jumps (20″) for reps Push Press (75#/55#) for reps Row for calories Move...Read More

Workout of the Day With a partner, perform all movements in “synchro” fashion In 12 minutes, climb as far up ladder in reps as possible 3-6-9-12-etc….. Pushups Wall ball shots (#20/#14) 5:00 rest In 12 minutes, climb as far up ladder in reps as possible 3-6-9-12-etc… DB snatch (#50/#35) Pullups  Read More

Pre WOD Overhead squat 5 X 7 Workout of the Day 10 minutes as many rounds as possible 5 deadlifts (#275/#195) 50 double undersRead More