Workout of the Day Saturday With a partner, complete for time/reps, both partners working at the same time. Switch movements as necessary 2000 meter row/amrap wall ball shots (#20/#14)(10’/9′) 2:00 rest 1000 single unders/amrap kettlebell swings (24kg/16kg) 2:00 rest 100 burpees/amrap dumbbell power cleans (#30/#20)   Score is time in seconds to complete each interval...Read More

Pre WOD Not for time, partition reps as necessary Workout of the Day Friday 18 minutes as many rounds as possible 6 weighted lunge steps (#95/#65) alternate legs (L+R=2) 9 pullups 12 burpeesRead More

Workout of the Day Thursday 5 rounds for time 30 calorie row 20 box jumps (30″/24″) 10 knees to elbows  Read More

Pre WOD Partition as necessary Workout of the Day Wednesday 14 minutes as many rounds as possible 10 dumbbell squat cleans (#40/#25) 1:00 front plank hold 50 double undersRead More

Workout of the Day Tuesday For time 40 calorie row 40 back squats (#95/#65) 30 cal row 30 front squats 20 cal row 20 overhead squats Do 10 lateral burpees anytime bar is set downRead More

Pre WOD 6 rounds, not for time 1 Leg Barbell Deadlift 1 test Workout of the Day Monday 12 minutes as many rounds as possible 4 renegade rows (#30/#20) 6 dumbbell lunge and press 12 dumbbell skier swingsRead More

Pre WOD 1 Leg Barbell Deadlift 1 test stren mov Workout of the Day Friday In teams of 3, complete 2 rounds for max reps/calories 5:00 teammate 1- deadlift teammate 2- situps teammate 3- row for calories Teammates switch movements every 15 calories 2:00 rest 5:00 All teammates complete amrap of “Cindy” 2:00 rest  Read More

Workout of the Day Wednesday For time 75 overhead squats (#75/#45) Every break in squats do 5 chest to bar pullupsRead More

Pre WOD 5 rounds not for time Workout of the Day Monday 5 rounds for max reps 1:00 jumping lunges 1:00 double unders 1:00 dumbbell thrusters 1:00 restRead More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time 20 front squats (3/4 BW) 2000 meter row 20 front squatsRead More