Pre WOD Close grip bench press 5 X 7 Workout of the Day Every minute on the minute for 20 minutes Even: 15 kettlebell swings (32kg/24kg) Odd: 10 weighted abmat situps (#45/#25)Read More

Workout of the Day 20 minutes as many rounds as possible 5 pullups 10 pushups 15 squats 20 calorie row Post WOD 5 rounds not for time 5 barbell rollouts 15 hollow rocks Rest 1:00 between rounds  Read More

Pre WOD Every minute on thre minute for 12 minutes 1 power clean Workout of the Day 5 rounds for time 50 meter kettlebell overhead carry (24kg/16kg) 50 double unders 10 bent over double KB rowsRead More

Pre WOD Thruster 6 X 3 Workout of the Day 16 minutes as many rounds as possible 20 jumping med ball squats (#20/#14) 200 meter run with med ball 20 russian twists (L+R=1)  Read More

Pre WOD 10-9-8-7-6-5-4-3-2-1 Strict pullups Strict ring dips Workout of the Day 5 rounds for time 5 split snatch (#95/#65) 10 lateral over the bar burpeesRead More

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 14 minutes Even: AMRAP renegade man makers (#30/#20) Odd: AMRAP weighted box step oversRead More

Workout of the Day Partner “Lumberjack 20” For time 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400mRead More

Pre WOD Overhead squat 5 X 5 Workout of the Day 5 rounds for time 5 deadlifts (#275/#155) 10 toes to bar 15 wall ball shots (#20/#14)  Read More

Workout of the Day “Lynne” 5 rounds Max effort reps of bench press (BW) Max effort reps of pullups No rest between bench press and pullups Rest as necessary between rounds Post total reps Compare to 11/4/2015Read More

Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 30 double undersRead More