Workout of the Day Tabata -pushups -jumping squats -ring rows -jumping lunges *add low number from each interval for total score Post WOD Reverse tabata L-sitRead More

Pre WOD 4 rounds 10 ring dips 40 meter farmers carry (32kg/24kg) Workout of the Day Dumbbell “DT” 5 rounds for time 12 DB deadlifts (#50/#35) 9 DB DB hang power clean 6 DB push press  Read More

Pre WOD Front squat 4 X 10 Workout of the Day Every 5 minutes for 15 minutes 15/10 calorie Assault bike 15 wall ball shots (#20/#14) 10 burpees 10/7 calorie row 50 double unders *post time of slowest roundRead More

Workout of the Day 8 rounds with a partner, 1 person working at a time 8 thrusters 8 toes to bar 8 lateral over the bar burpees Then.. 8 X 200 meter run, then… 8 rounds of… 8 thrusters 8 toes to bar 8 lateral over the bar burpees Post WOD 3 rounds :30 front plank...Read More

Pre WOD 1 leg romanian deadlift 3 X 6 1 leg box squt 3 X 6 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Power snatch (#95/#65) Strict pullups  Read More

Workout of the Day 27 minutes as many reps as possible 9 calorie row 9 kettlebell swings (24kg/16kg) 9 abmat situps 15/15/15 21/21/21 27/27/27, etc………Read More

Pre WOD Bent over barbell row 5 X 7 Workout of the Day 5 rounds for time 12/8 calorie Assault bike 10 push press (#95/#65) 8 burpeesRead More

Pre WOD Every :90 for 12 minutes 1 power clean 1 hang squat clean Workout of the Day 5 rounds for time 6 deadlifts (#275/#195) 12 box jumps (24″/20″) 24 double undersRead More

Workotut of the Day “Chelsea” Every minute on the minute for 30 minutes complete.. 5 pullups 10 pushups 15 squats  Read More

Workout of the Day With a partner, complete for time 50-40-30-20-10 Calorie row Box jumps (24″/20″) Wall ball shots (#20/#14)Read More