Pre WOD For quality 100 perfect pushups (hand release) Workout of the Day Wednesday 12 minutes as many rounds as possible 5 power snatches (#95/#65) 10 lateral jumps over bar (over and back = 1)Read More

Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round  Read More

Pre WOD 5 rounds, not for time Workout of the Day Monday “Climbing Karen” For time 150 wall ball shots (#20/#14)(10’/9′) For every break in movement do 1 rope climb (15′)Read More

Workout of the Day Friday In 10 minutes, climb as far up the ladder as possible 1 kettlebell swing (32kg/24/kg) 1 box jump (30″/24″) 2 KB swings 2 BJ’s 3/3, 4/4, etc……..Read More

Workout of the Day Thursday For time 21-15-9 Power snatch (#75/#45) Double unders Then immediately…. 9-15-21 Pullups Double undersRead More

Pre WOD 5 rounds not for time Workout of the Day Wednesday 12 minutes as many rounds as possible 250 row 10 man makers (#30/#15)Read More

Workout of the Day Tuesday 15 minutes as many rounds as possible 5 Curtis P’s (#95/#65) 10 ring/bar dips 15 wall ball shots (#20/#14)(10’/9′)Read More

Workout of the Day Monday 12 rounds  :30 row for max calories :30 rest :30 amrap burpees :30 restRead More

Pre WOD Tabata abs -mountain climber -front plank with alternating salutes -russian twist with med ball -6″ med ball hold with feet Workout of the Day Friday 20 minutes as many rounds as possible 40 double unders 20 overhead squats (#65/#45) 400 meter row 20 back squats (#65/#45)Read More

Pre WOD 5 rounds, not for time Workout of the Day Wednesday Tabata – row for meters -kettlebell swings (24kg/16kg) -hand release pushups -weighted step ups with KB (hold in goblet squat position) Complete all eight intervals of each movement before going to next Score is total of lowest interval from each movementRead More