Workout of the Day “Squat a Ton and Run” 4 rounds for time of: Squat 1 Ton 400 m Run One ton = 2240 lbs 225 lbs. = 10 reps 205 lbs. = 11 reps 185 lbs. = 12 reps 155 lbs. = 15 reps 135 lbs. = 17 reps 115 lbs. = 20 reps...Read More

Pre WOD Bulgarian Split squat 5 X 10 (5R/5L) Workout of the Day For time: 50 clean and jerks (#135/#95 Every minute on the minute complete 5 pull ups Begin workout with 5 pull ups on 0:00Read More

Pre WOD In 15 minutes, complete as many.. -hand release pushups -ring rows -russian twists (#45/#25) ..as possible Workout of the Day 18 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 burpees  Read More

Workout of the Day 4 rounds for time 500 meter row 15 hand release pushups 400 meter run 15 knees to elbows    Read More

Pre WOD Bench press 3 X 6 Close grip bench press 3 X 6 Workout of the Day Every minute on the minute for 20 minutes Even: 9 bent over dumbbell rows (#50/#30) 6 DB hanging power cleans 3 DB push press Odd: 30 double unders  Read More

Pre WOD Thruster 5 X 3 Workout of the Day 18 minutes as many rounds as possible 5 ring dips 10 box jumps (24″/20″) 15/12 calorie row    Read More

Workout of the Day 20 minutes as many rounds as possible 20 med ball cleans (#20/#14) 200 meter run with med ball 20 overhead walking lunge with med ball Post WOD 200 partner medball situps    Read More

Pre WOD Every 2 minutes for 12 minutes, complete.. 5 bent over barbell rows 5 strict pullups 10 ring rows Workout of the Day 3 rounds for time 400 meter run 25 hand release pushups 25 kettlebell swings (24kg/16kg)  Read More

Pre WOD Back squat 10-10-10-10 Workout of the Day 15 minutes as many rounds as possible 15/12 calorie row 5 deadlifts (#275/#185) 5 burpees  Read More

Workout of the Day 0-4:00 400 meter run, AMRAP burpees 2:00 rest 6:00-10:00 400 meter run, AMRAP box jumps (24″/20″) 2:00 rest 12:00-16:00 400 meter run, AMRAP wall ball shots (#20/#14)(10’/9′) 2:00 rest 18:00-22:00 400 meter run, AMRAP squat cleans (#115/#85)    Read More