Pre WOD Every minute on the minute for 10 minutes, complete.. Workout of the Day GI Jane For time: 100 Burpee Pull-upsRead More

Pre WOD 5 rounds not for time Workout of the Day Thursday 5 rounds :40 AMRAP box jumps (24″/20″) :20 rest :40 AMRAP shoot throughs :20 rest :40 AMRAP 10 meter shuttle sprints :20 restRead More

Pre WOD In 20 minutes, work up to and find your heaviest… Workout of the Day Wednesday For time 1000 meter row 25 goblet squats (24kg/16kg) 750 meter row 20 goblet squats 500 meter row 15 goblet squats 250 meter row 10 goblet squatsRead More

Pre WOD 5 rounds not for time Workout of the Day Tuesday 20 minutes as many rounds as possible 30 meter sled drive (#180/#135) 20 abmat situps 10 kettlebell swings (32kg/24kg)  Read More

Workout of the Day Monday 7 rounds 2:00- 200 meter run / 5 deadlifts (#185/#135) / max reps pushups 1:00 rest Score is total pushupsRead More

Workout of the Day Friday 5 rounds for time 12 deadlifts (#155/#95) 6 hanging power cleans 3 push jerksRead More

Pre WOD 4 rounds, not for time Workout of the Day Thursday 12 minutes as many rounds as possible 6 sumo deadlift high pull (#95/#65) 12 lateral bar jumps (over and back = 1)Read More

Workout of the Day Wednesday 15 minutes as many rounds as possible 10 hanging dumbbell squat cleans (#40/#25) 50 double undersRead More

Pre WOD Every minute on the minute for 10 minutes Even- 5 deadlifts AHAP Odd- 5-7 strict pullups Workout of the Day Tuesday Tabata row for meters Tabata situps Tabata burpees Tabata jumping lunges Rest 1 minute between movements Score is total of lowest interval of each movementRead More

Workout of the Day Saturday In teams of 3, complete for time and calories, rotate stations after each teammate completes all reps of barbell movement 24 deadlifts (#155/#95) Row for calories Kettlebell front park position hold   24 power cleans (#105/#65) Row for calories Kettlebell front park position hold   24 front squats (#105/#65) Row...Read More