Workout of the Day 24:00 as many rounds as possible 100 meter bear hug sandbag carry (#120/#85) 15 burpees 20/15 calorie bike  Read More

Pre WOD Alternating double tabata -barbell tricep extension -barbell curl *bar may not be set down Workout of the Day Every 4:00 for 24:00 100 meter farmers carry (32kg/24kg) 50 double unders AMRAP pullupsRead More

Pre WOD  4 rounds, not for time 7 weighted good mornings :30 hollow rock Workout of the Day 5 rounds 1:00 AMRAP wall ball shots (#20/#14)(RX+ #30/#20) 1:00 AMRAP hang power snatch (#75/#55)(RX+ #95/#75) 1:00 bike for max calories 1:00 restRead More

Pre WOD Strict press 5-5-5 Push press 3-3-3 Workout of the Day 5 rounds 2:30 250/200 meter row AMRAP power cleans (#135/#95) :30 restRead More

Workout of the Day With a partner for time 800 meter run with medball (4 X 200) 30 partner medball over bar toss 60 med ball partner situps Then, 10 rounds of…… P1: 25 meter MB overhead lunge P2: 5 burpees Then… 60 med ball partner situps 30 partner medball over bar toss 800 meter...Read More

Pre WOD “Bring Sally Up” Workout of the Day 14 minutes as many rounds as possible 12 hang DB split snatch (#70/#50) 48 double undersRead More

Pre WOD 5 rounds not for time 10 double DB bent over row 20 arm/leg raise front planks Workout of the Day For time 100 sandbag cleans (#105/#65) *every minute on the minute do 5 burpeesRead More

Workout of the Day 2001 seconds as many rounds as possible 9 overhead squats (#95/#65) 11 calorie Assault bike 9 pullups 11 calorie row 9 toes to bar 11 burpeesRead More

Pre WOD Every minute on the minute for 10 minutes 3 double kettlebell Curtis P’s Workout of the Day Every 3:00 for 18:00 200 meter run 10 box jumps (24″/20″) 20 abmat situps *post time of slowest roundRead More

Workout of the Day For time 21-18-15-12-9-6-3 Front squat (#135/#95) Hand release pushups *complete 25 double unders after each round Post WOD 200 flutter kicks (L+R=1)Read More