Workout of the Day Tuesday 5 rounds :30 to hit fastest 500 meter pace possible 1:00 rest 30 Russian kettlebell swings for time (32kg/24kg) 1:00 rest Score is slowest 500 M pace clocked plus slowest time recorded to complete 30 KB swingsRead More

Workout of the Day Monday 14 minutes as many rounds as possible 7 strict pullups 14 dynamic step ups (24″/20″) (L+R=2) 21 abmat situpsRead More

Workout of the Day Friday 14 minutes as many rounds as possible 5 kettlebell snatch, R arm (24kg/16kg) 5 KB snatch, L arm 5 strict ring/bar dips 20 meter bear crawl    Read More

Workout of the Day Thursday 5 rounds for time 300 meter row 15 ring pushups 30 abmat situps Post WOD Weighted good mornings 4 X 8Read More

Pre WOD 4 rounds, not for time Workout of the Day Wednesday 5:00 as many rounds as possible 3 power clean (#155/#95) 5 front squats 2:00 rest 5:00 as many rounds as possible 3 power cleans 5 front squatsRead More

Pre WOD Snatch complex Take 15 minutes to work up to your heaviest cyle of -Snatch grip deadlift -Hanging power snatch -Power snatch -Overhead squat -Squat snatch Workout of the Day Tuesday For time 50 burpees, then.. 21-15-9 Kettlebell swings (24kg/16kg) Box jumps (24″/20″) Then.. 25 burpeesRead More

Workout of the Day Monday 3 rounds for time 15 deadlifts (#185/#135) 30 wall ball shots (#20/#14)(10’/9′) 15 pullups 30 double undersRead More

Workout of the Day Saturday 5:00 AMRAP box jumps while teammate 2 holds bottom of squat position 2:00 rest 5:00 AMRAP pullups while teammate 2 holds ring support position 2:00 rest 5:00 AMRAP double unders while teammate 2 holds bumper plate overhead (#45/#25) 2:00 rest 5:00 AMRAP row for calories while teammate 2 holds kettlebells...Read More

Pre WOD Death by 10 meters plus pushups Workout of the Day Friday For time: 70 calorie row, then.. 7 rounds of 7 dumbbell squat clean thrusters (#30/#20) 7 burpeesRead More

Workout of the Day Thursday 16 minutes as many rounds as possible 10 ring rows 1:00 front plank hold 10 sumo deadlift high pulls (#75/#45)  Read More