Workout of the Day “The Ghost” 6 rounds 1:00 row for max calories 1:00 as many reps as possible of burpees 1:00 as many reps as possible of double unders 1:00 restRead More

Workout of the Day Monday 3 rounds for time :30 L-sit 20 pullups 10 thrusters (#135/#85)Read More

Workout of the Day Saturday With a partner, complete for time 150 wall ball shots (#20/#14) 150 Abmat situps 150 kettlebell swings (24kg/16kg) 150 calorie row Teammates may partition movements and reps in anny manner  Read More

Pre WOD 5 rounds, not for time Workout of the Day Friday 14 minutes as many rounds as possible 250 meter row 10 push press (#95/#65) 20 lateral barbell jumps (over and back=2) Read More

Workout of the Day Thursday Not for time 30 power cleans (.75 body weight) 30 bench press (body weight) 30 deadlifts (1.5 body weight) Partition reps in any manner necessaryRead More

Pre WOD 4 rounds, not for time Workout of the Day Wednesday 15 minutes as many rounds as possible 5 box jumps (30″/24″) 10 power snatch (#75/#45) 15 wall ball shots (#20/#14)(10’/9′)Read More

Workout of the Day Tuesday “Annie On the Run” For time 1000 meter run 50 double unders 50 situps 800 meter run 40 double unders 40 situps 600 meter run 30 double unders 30 situps 400 meter run 20 double unders 20 situps 200 meter run 10 double unders 10 situps  Read More

Pre WOD Every minute on the minute for 10 minutes, complete… Workout of the Day Monday 16 minutes as many rounds as possible 100 meter sprint 10 1 arm kettlebell swings, right arm (24kg/16kg) (russian swings) 10 kettlebell lunges with pass through (L+R=2) 10 1 arm KB swings, left armRead More

Pre WOD Bear crawl musical med balls Workout of the Day Saturday Complete each interval with a partner. Switch back and forth between movements as necessary 5:00 Row for max calories/pushups 2:00 rest 5:00 Sled drive or max meters (#135/#90)/goblet squats (24kg/16kg) 2:00 rest 5:00 Weighted kettlebell step ups (24kg/16kg)(24″/20″)/burpees 2:00 rest 5:00 Plate carry...Read More

Workout of the Day Barbara 5 rounds  20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3 minutes between rounds Post time of each roundRead More