Pre WOD 4 rounds, not for time Weighted Good Morning10 reps GHD Sit ups10-15 reps Workout of the Day 11/23/2015 5 rounds for time 25/20 calorie row 20 wall ball shots (#20/#14)(10’/9′) 15 ring pushupsRead More

Pre WOD For quality, not time 10-9-8-7-6-5-4-3-2-1 Strict pullups Strict ring dips Workout of the Day 11/20/2015 For time 30 Curtis P’s (#115/#75)Read More

Pre WOD Every minute on the minute for 10 minutes complete… Power Snatch1 rep Snatch Balance1 rep Overhead Squat1 rep Workout of the Day 11/19/2015 For time 50 burpee box jumps (24’/20′) Every minute on the minute complete 5 deadlifts (#225/#155) Start with deadliftsRead More

Pre WOD Front Squat5 X 5 Workout of the Day 11/18/2015 5 rounds 3:00 AMRAP 6 DB weighted box step overs (#30/#20) 12 jumping squats 24 double unders 1:00 restRead More

Pre WOD Press8 X 3 Workout of the Day 11/17/2015 For time 21-18-15-12-9-6-3 Row for calories Wall ball shots (#20/#14)(10’/9′) Russian twist with med ball (L+R=1)Read More

Pre WOD In 20 minutes, find your heaviest .. Clean1 rep …then, do 3-5 heavy singles Workout of the Day 11/16/2015 Alternating tabata -lateral box hops -kettlebell swings (24kg/16kg) -jumping lunges -burpees 8X through cycle Score lowest interval of each movementRead More

Pre WOD Bench Press10 X 2 Workout of the Day 11/13/2015 5:00 AMRAP 5 dumbbell thrusters (#50/#30) 10 burpees 2:00 rest 5:00 AMRAP 5 strict pullups 10 box jumps (24″/20″) 2:00 rest 5:00 AMRAP 5 DB power clean (#50/#30) 10 pushupsRead More

Pre WOD Weighted Barbell Step Ups5 X 10 (5L/5R) Workout of the Day 11/12/2015 18 minutes as many rounds as possible 6 power cleans (#135/#95) 12 toes to bar 24 double undersRead More

Pre WOD 1 Arm Kettlebell Row4 X 10 (10R/10L) Workout of the Day 11/11/2015 5 rounds 2:00 250/200 meter row AMRAP push press (#95/#65) 1:00 restRead More

Pre WOD 5 rounds, not for time Deadlift5 reps Hollow Rocks20 reps Workout of the Day 11/10/2015 For time 20-15-10-5 Power snatch (#75/#55) Ring dipsRead More