Workout of the Day 1/20/2015 For time 50 calorie row 50 dumbbell bent over rows (#40/#25 40 cal row 40 DB hang cleans 30 cal row 30 DB front 20 cal row 20 DB push press 10 cal row 10 manmakersRead More

Pre WOD 5 rounds, not for time Strict Pull-Ups 10 reps Bottom Up Kettlebell Press 10 reps (5R/5L)   Workout of the Day 1/18/2015 Every minute on the minute for 16 minutes Even min: AMRAP dumbbell weighted box step overs (#40/#25) Odd min: AMRAP dumbbell weighted situpsRead More

Pre WOD Thruster 6 X 3   Workout of the Day 1/18/2016 For time 1000 meter row, then, 5 rounds of… 15 kettlebell swings (24kg/16kg) 15 ring pushupsRead More

Pre WOD Bench Press 5 X 7   Workout of the Day 1/15/2015 5 rounds :40 AMRAP ring rows :20 rest :40 AMRAP burpees :20 rest :40 AMRAP dumbbell power cleans (#40/#25)Read More

Pre WOD Back Squat 7 X 3   Workout of the Day 1/14/2016 For time 40-30-20-10 Calorie row Box jump (#24/#20) Kettlebell swings (24kg/16kg)Read More

Pre WOD Deadlift 6 X 3   Workout of the Day 1/13/2016 15 minutes as many rounds as possible 5 bent over barbell row (#13/#85) 10 barbell pushups 20/15 calorie row 30 flutter kicks (L+R=1)Read More

Pre WOD Push Jerk 3-3-2-2-1-1   Workout of the Day 1/12/2015 For time 50 med ball reverse lunges (#20/#14) (alternate legs) 25 MB plyo pushups 25 MB russian twists (L+R=1) 50 MB jumping squats 25 MB mountain climbers (L+R=1) 25 MB romanian deadlifts (L+R=1)(alternate legs) 50 MB burpeesRead More

Pre WOD In 15 minutes, complete the following, partition in any manner Strict Pull-Ups Max effort reps Ring Dips Max effort reps   Workout of the Day 1/11/2015 10 rounds 1:30 15 wall ball shots (#20/#14)(10’/9′) AMRAP double unders :30 rest Score total DU’sRead More

Pre WOD Weighted Barbell Step Ups 5 X 6 (3R/3L)   Workout of the Day 1/8/2016 Every minute on the minute for 20 minutes, complete.. Even minutes: 7 power snatch (#75/#55) Odd minutes: AMRAP toes to bar Score total toes to barRead More

Pre WOD Every minute on the minute for 10 minutes .. Clean 2 reps   Workout of the Day 1/7/2016 “Climbing Fran” For time 21 thrusters (#95/#65) 6 rope climbs 15 thrusters 4 rope climbs 9 thrusters 2 rope climbsRead More