Pre WOD 5 rounds, not for time Workout of the Day Thursday 10 minutes as many rounds as possible 5 deadlifts (#245/#155) 10 ring dips   Post WOD Accumulate 2:00 in L/tuck sit positionRead More

Workout of the Day Wednesday For time 1000 meter row 40 box jump overs (24″/20″) 40 dumbbell snatch (#40/#30) 40 double unders 750 meter row 30 box jump overs 30 dumbbell snatch 30 double unders 500 meter row 20 box jump overs 20 dumbbell snatch 20 double unders 250 meter row 10 box jump overs 10 dumbbell snatch 10 double undersRead More

Workout of the Day Tuesday 10 rounds for quality, not time 10 pistols (5R/5L) 10 ring rows 10 hollow rocks 10 banded pushupsRead More

Workout of the Day Monday For time 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Pullups (chest to bar) BurpeesRead More

Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes 20 kettlebell walking lunge steps 20 kettlebell swings 20 kettlebell goblet squats 20 kettlebell push press One teammate is always jumpimg rope, switch positions every 200 single undersRead More

Workout of the Day Jackie For time: 1000 meter row 50 Thrusters (#45/#30) 20 Pull-upsRead More

Pre WOD Every minute on the minute for 8 minutes, complete -snatch grip deadlift -power snatch -hanging power snatch -overhead squat Workout of the Day Thursday Tabata, rotating movements, 8X through -pushups -lateral skier jumps -ring rows -double unders   Score total repsRead More

Pre WOD 4 rounds, not for time Workout of the Day Wednesday 10 minutes as many rounds as possible 5 strict pullups 5 push press (#95/#65) 10 lateral jumps over barbell (over and back=1)Read More

Pre WOD 5 rounds not for time Workout of the Day Tuesday 5 rounds 4:00 500/400 meter row AMRAP turkish get ups (20kg/12kg) 1:00 restRead More

Workout of the Day Monday 14 minutes as any rounds as possible 7 dumbbell bent over row (#50/#30) 7 dumbbell hang power clean 7 dumbbell push pressRead More