Workout of the Day Monday 3:00 AMRAP Wall ball shots (#20/#14)(10’/9′) 2:00 rest 3:00 AMRAP Row for calories 2:00 rest 3:00 AMRAP Kettlebell swings (24kg/16kg) 2:00 rest 3:00 AMRAP Burpees Compare to 1/25/13Read More

Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes of 3-6-9 Shoot throughs Dumbell thrusters (#35/#25) Kettlebell swings (24kg/16kg) While one  teammate completes reps of above, teammate 2 does double unders. Switch every 2 minutes, picking up where your teammate left offRead More

Pre WOD Tabata russian twists with med ball Workout of the Day Friday Group one 3 rounds for max reps :45 DB squat cleans :15 rest :45 pushups :15 rest :45 kettlebell swings (24kg/16kg) Group 2 performs the following during each of the 3 rounds group 1 is working First round-single unders Second round-plank hold...Read More

Pre WOD In 15-20 minutes, find your heaviest… Workout of the Day Wednesday 10 minutes as many rounds as possible 3 deadlifts @ 70-80% 10 burpeesRead More

Workout of the Day Tuesday 10 rounds for time 10 pullups 10 dips 10 situps 10 squatsRead More

Workout of the Day Monday 8 rounds for max reps :30 hanging power clean (#115/#95) :30 rest :30 lateral barbell jump (L+R=1) :30 restRead More

Workout of the Day Saturday In teams of 5, comlete 5 rounds for max reps AMRAP 5:00 of Row for calories Pushups Situps Squats Front plank hold 1:00 rest Each teammate must start at a different station each round. Teammates must change movements each time teammate doing plank hold breaksRead More

Workout of the Day Friday Athlete’s Choice For time: 100 Thrusters OR 100 Pullups Every minute on the minute complete 5 reps of the movement you didn’t choose 16:00 cap Post WODRead More

Workout of the Day Thursday 5 intervals for max reps 4:00- 500 meter row As many reps as possible of bench press (#135/#85) 1:00 restRead More

Workout of the Day Elizabeth 21-15-9 Clean (135/85lb) Ring dipsRead More