Pre WOD   Every 3 minutes on the minute for 18 minutes 6 front squats Workout of the Day Every :90 for 15:00 9 bent over DB rows 6 DB hang cleans 3 DB thrusters *athlete chooses heaviest weight possible to maintain for 10 roundsRead More

Workout of the Day “Chelsea” Every minute on the minute complete.. 5 pullups 10 pushups 15 squats Once athlete can no longer keep pace with clock, continue with as many rounds as possible for remainder of time. Post total rounds athlete is able to stay on the clock and total rounds for 30 min *strict...Read More

Pre WOD 5 rounds not for time 10-15 GHD situps 1 rope climb… most challenging variation possible, legless, L-sit, etc…. Workout of the Day For time 50-40-30-20-10 Dumbbell snatch (#50/#35) 100-80-60-40-20 Double unders *alternate movementsRead More

Pre WOD Sumo deadlift 5 X 5 *after each set of DL’s perform 15 hollow rocks Workout of the Day 3 rounds 2:00 farmers carry for max meters (24kg/16kg)(10m = 1 rep) 2:00 row for max calories 2:00 AMRAP burpees 1:00 rest  Read More

Pre WOD Push press 3 X 3 Push Jerk 3 X 2 Workout of the Day 3 rounds for time 75 double unders 50 squats 15 power cleans (#135/#95)   0Read More

Pre WOD Every minute on the minute for 14 minutes Even: 10 bent over DB rows Even: 5 strict pullups Workout of the Day 20 minutes as many rounds as possible 200 meter run 30 abmat situps 40 meter sled drive (#70/#45)  Read More

Workout of the Day 3:00 21 overhead squats (#75/#55) 21 burpees Row for max calories 3:00 rest 3:00 18 OHS (#95/#65) 18 burpees Row for max calories 3:00 rest 15 OHS (#115/#85) 15 burpees Row for max calories 3:00 rest 3:00 12 OHS (#135/#105) 12 burpees Row for max calories *score is total calories Post...Read More

Pre WOD Alternating double tabata -russian twists with medball (#20/#14) –pushups Workout of the Day In 15 minutes, complete as many wall ball shots as possible (#20/#14) *perform 15 unbroken kettlebell swings (32kg/24kg) after each time you break wall ball shots *perform 5 burpees each time you break kettlebell swings Score total WB shotsRead More

Pre WOD 3 rounds 2:00 AMRAP double kettlebell reverse lunge steps 2:00 rest *KB’s may not leave front rack position during 2:00 work interval Workout of the Day 18 minutes as many rounds as possible 3 deadlifts (#275/#195) 6 DB push press (#50/#35) 9 toes to bar 36 double undersRead More

Workout of the Day Complete with a partner for time 100 calorie row 100 pullups 100 box jumps (24″/20″) 100 situps 100 lunges 100 burpees 100 wall ball shots (#20/#14) 100 double undersRead More