Pre WOD Deadlift 5-5-3-3-1-1 Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups  Read More

Pre WOD 400 meter overhead sandbag carry *every break complete 10 front squats with sandbag Workout of the Day 3 rounds for time 75 double unders 50 squats 25/18 calorie rowRead More

Workout of the Day For time 500 meter row 50 abmat situps 400 meter row 40 abmat situps 300 meter row 30 abmat situps 200 meter row 20 abmat situps 100 meter row 10 abmat situps Then…. 150 dB weighted box step ups (#35/#20) x 2 24″/20″Read More

Workout of the Day 20 minutes as many rounds as possible 200 meter run 10 sandbag “Bear” complex 10 lateral burpees over sandbagRead More

Pre WOD 5 rounds, not for time 10-15 archer pushups on rings 1 peg board ascent Workout of the Day 15 minutes as many rounds as possible 3 power snatch 6 overhead squats 9 toes to bar 12 calorie rowRead More

Workout of the Day “Squat a Ton and Run” 4 rounds for time Squat a ton Run 400 meters 1 meteric ton is… 275 lbs = 8 reps 225 lbs. = 10 reps 205 lbs. = 11 reps 185 lbs. = 12 reps 155 lbs. = 15 reps 135 lbs. = 17 reps 115 lbs....Read More

Pre WOD  5 rounds, not for time 10 DB bench press 10 double DB bent over row Workout of the Day 3 rounds for time 500 meter row 12 burpees 21 box jumps (24″/20″)Read More

Workout of the Day 5 rounds for time 40 walking lunge steps 30 abmat situps 20 pushups 10 DB power cleans (#50/#35) *Rx+… 15 GHD situps/10 handstand pushups/#70/#50Read More

Workout of the Day Dissecting “Kelly” With a partner.. 30 minutes as many rounds as possible 400 run 30 wall ball shots (#20/#14) 30 box jumps (24″/20″)  Read More

Workout of the Day 4 rounds 2:00 12 wall ball shots (#20/#14) Row for max calories 1:00 rest 4 rounds 2:00 12 kettlebell swings (32kg/24kg) Max 10 meter shuttle sprints 1:00 rest *3:00 rest after first 4 roundsRead More