Workout of the Day Monday 10 minutes as many rounds as possible 10 wall ball shots (#20/#14)(10’/9′) 10 burpeesRead More

Pre WOD Tabata -flutter kicks -med ball mountain climbers Workout of the Day Saturday With a partner, one teammate works at one station as fast as possible, while other teammate completes as mant reps as possible, then teammates switch. Rest exactly 2:00 between intervals.  -400 meter run/situps -prowler suicide (5/10/15/20 meters)/kettlebell swings -100 double unders/wall...Read More

Pre WOD 4 rounds not for time Workout of the Day Friday 5 rounds for time 10 overhead walking lunge steps (#45/#25) 20 russian twists (#45/#25) 10 burpeesRead More

Workout of the Day Thursday 18 minutes as many rounds as possible 30 meter sled drive (#180/#135) 10 kettlebell swings (32kg/24kg) 200 meter runRead More

Pre WOD Every minute on the minute for 10 minutes complete.. Workout of the Day Randy 75 snatches for time (#75/#45)Read More

Workout of the Day Tuesday In 20 minutes, complete a 1 mile run, then, as many rounds as possible of…. 15 wall ball shots (#20/#14)(10’/9) 30 double undersRead More

Pre WOD 5 rounds, not for time Workout of the Day Monday 12 minutes as many rounds as possible 5 deadlifts (#225/#135) 10 box jumps (24″/20″) 15 abmat situpsRead More

Workout of the Day Saturday With a partner, complete for time 150 wall ball shots (#20/#14)(10’/9′) 150 situps 150 burpees 150 squats One teammate works while other teammate runs 400 metersRead More

Pre WOD 3 X prowler suicides (#90/#45) 5 meter/10 meter/15 meter/20 meter Workout of the Day Friday 12 minutes as many rounds as possible 7 kettlebell swings (32kg/24kg) 7 lateral box hops (24″/20″) (L+R=1) 7 goblet squats (32kg/24kg)  Read More

Workout of the Day Thursday Complete as many rounds as possible in 18 minutes of.. 1 squat clean to thruster (#135/#85) 100 meter run 2 SC to thruster 100 meter run 3 SC to thruster 100 meter run 4/100, 5/100………etcRead More