Pre WOD Deadlift6 X 3 Workout of the Day 8/6/2016 For time 100 double unders 21 front squats (#135/#85) 21 ring dips 75 double unders 15 front squats 15 ring dips 50 double unders 9 front squats 9 ring dipsRead More

Workout of the Day 8/5/2015 For time 800 meter run 80 jumping lunges 600 meter row 60 abmat situps 400 meter run 40 pullups 200 meter row 20 burpees Post WOD Accumulate 2:00 in an L-sit positionRead More

Pre WOD Clean5-5-3-3-1-1 Workout of the Day 8/4/2015 Every 2:00 for 20 minutes complete.. 200 meter run As many reps as possible of double kettlebell clean and push press (24kg/16kg)Read More

Pre WOD 5 rounds, not for time Bench Press3 reps Strict Pull-UpsMax effort reps Workout of the Day 8/3/2015 Death by dumbbell thruster (#40/#25) Start with one dumbbell thruster in the first minute. Add one thruster every minute until you can no longer maintain pace with the clockRead More

Workout of the Day 8/1/2015 With a partner, complete as many rounds as possible in 25 minutes One person always rowing, switch as necessary 60 cal row/60 kettlebell swings (24kg/16kg) 50 cal row/50 box jumps (24″/20″) 40 cal row/40 burpees 30 cal row/30 wall ball shots (#20/#14) 20 cal row/200 meter runRead More

Pre WOD 1 Arm Kettlebell Row4 X 10 (10R/10L) Workout of the Day 7/31/2015 12 minute s as many rounds as possible 3 Curtis P’s (powerclean/right leg lunge/left leg lunge/push press) 6 clapping pushups 9 pullups Post WOD 4 X 50 meter banded partner sprintsRead More

Workout of the Day 7/30/2015 For time 600 meter run 20 power cleans (#155/#95) 400 meter run 15 power cleans 200 meter run 10 power cleans 100 meter run 5 power cleans Post WOD 40 V ups After every 10 flip over and hold front plank position for 1 minuteRead More

Pre WOD Back Squat5 X 3 Workout of the Day 7/29/2015 30 minutes as many rounds as possible 15 wall ball shots (#20/#14)(10/’9′) 30 cal row 60 double undersRead More

Pre WOD Not for time, partition as necessary Ring Rows40 reps GHD Sit ups40 reps Ring Dips40 reps Workout of the Day 7/28/2015 20 minutes as many rounds as possible 20 meter sled drive (#75/#50) (10 meter high push/10 meter low push) 200 meter run 20 squatsRead More

Pre WOD Press7 X 3 Workout of the Day 7/27/2015 12 minutes as many rounds as possible 3 kettlebell swings (32kg/24kg) 3 box jumps (24″/20″) 3 burpees 6 KB swings 6 BJ’s 6 burpees 9/9/9, 12/12/12, etc……… Post WOD 50 hollow rocksRead More