Pre WOD Every minute for the minute for 15 minutes 1st min: 5 bent over barbell rows 2nd min: 20 hollow rocks 3rd min: rest Workout of the Day 5 rounds 3:00 6 burpees 12 goblet lunges (20kg/12kg) 18 rotational kettlebell swings 1:00 restRead More

Workout of the Day 1/2 “Murph” For time 800  meter run 50 pullups 100 pushups 150 squats 800 meter runRead More

Pre WOD Turkish get ups 4 X 4 (2R/2L) Workout of the Day 5 rounds for time 100 meter farmers carry (24kg/16kg) 10 ring dips 10 box jumps (30’/24″)Read More

Pre WOD Back squat 6 X 3 Workout of the Day Every minute on the minute for 16 minutes Even: 3 man makers Odd: AMRAP double unders Post DB weight used for man makers and total double undersRead More

Workout of the Day With a partner, in 25 minutes accumulate as many total pounds shoulder to overhead P1: 100 meter barbell carry in front rack P2: AMRAP shoulder to overhead (athlete choice) P1 & P2: box jumps equal to S2OH  Read More

Pre WOD Deadlift 5 X 5 Workout of the Day For time 100 double unders 750 meter row 50 squat cleans (#115/#85) 750 meter row 100 double undersRead More

Workout of the Day 20 minutes as many rounds as possible 200 meter run 20 kettlebell snatches (24kg/16kg) 20 knees to elbows 2 rope climbs (1 legless) Post WOD 3 rounds 1:00 front plank :30 flutter kick :30 restRead More

    Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict press Strict pullups Workout of the Day 1 mile run for time  Read More

Pre WOD 1 leg weighted box squats 5 X 10 (5R/5L) Workout of the Day In 12 minutes climb as far up the ladder of burpees as possible 5 power snatches (#75/#55) 1 burpee 5 PS’s 2 burpees 5 PS’s 3 burpees 5/4, 5/6, etc….  Read More

Pre WOD Bench press 5-5-3-3-1-1 Workout of the Day For time 21-18-15-12-9-6-3 Weighted overhead walking lunge steps (#45/#25) Pullups V-upsRead More