Pre WOD Bent Over Barbell Row5 X 5 Workout of the Day 7/10/2015 For time 25-20-15-10-5 Hand release pushups Walking lunge steps (L+R=1)Read More

Pre WOD 6 sets of.. Power Snatch1 rep Hanging Squat Snatch1 rep Overhead Squat1 rep Workout of the Day 7/9/2015 For time 100 thrusters (#95/#65) or 100 pullups Every minute on the minute do 5 reps of the movement you didn’t chooseRead More

Workout of the Day 7/8/2015 For time 1000 meter row 100 double unders 5 rounds of “Cindy” (5 pullups/10 pushups/15squats) 100 double unders 1000 meter row Post WOD Accumulate 5:00 in front plank position  Read More

Pre WOD 5 rounds, not for time Deadlift5 reps Strict Toes to Bar10 reps Workout of the Day 7/7/2015 10 minutes as many rounds as possible 7 box jumps (24″/20″) 7 burpeesRead More

Pre WOD Bench Press5 X 3 Workout of the Day 7/6/2015 2 rounds for time 40 calorie row 40 squat cleans (#95/#65) 400 meter runRead More

Pre WOD Weighted Barbell Step Ups6 X 6 (3R/3L) Workout of the Day 7/3/2015 Every minute on the minute for 12 minutes 3 deadlifts (#275/#165) AMRAP ring pushupsRead More

Pre WOD Back Squat6 X 3 Workout of the Day 7/2/2015 3 rounds for max reps/calories/meters 2:00 power snatch (#75/#55) 2:00 row 2:00 farmers carry (24kg/16kg) 2:00 restRead More

Pre WOD Bench Press10-10-10-10 Workout of the Day 7/1/2015 20 minutes as many rounds as possible 10 burpees 20 kettlebell swings (24kg/16kg) 30 double undersRead More

Pre WOD Power Clean3-3-3-3-3 Workout of the Day 6/30/2015 12 minutes as many rounds as possible 3 box jumps (24″/20″) 3 pullups 6 BJ’s 6 pullups 9/9, 12/12 etc… Post WOD 3 rounds 1:00 hollow rock 1:00 front plank 1:00 restRead More

Pre WOD Sumo Deadlift5 X 5 Workout of the Day 6/29/2015 4 rounds for time 15 manmakers (#40/#25) 400 meter runRead More