Pre WOD 4 rounds, not for time Rest approx 2 minutes between rounds Workout of the Day Tuesday 4 rounds for max reps 1:00 double unders 1:00 russian twists with med ball (#20/#14) 1:00 med ball cleans 1:00 restRead More

Workout of the Day Monday For time 800 meter run, then 3 rounds of.. 15 burpee box jumps (24″/20″) 15 sumo deadlift high pulls (#75/#45) Then.. 800 meter runRead More

Pre WOD Double Tabata V-ups Front plank hold Workout of the Day sa With a partner, complete as many rounds as possible in 20 minutes 20 kettlebell swings (24kg/16kg) 20 burpees 20 ring push ups 20 weighted overhead walking lunge (#45/#25)  Read More

Pre WOD Not for time, partition as necessary Workout of the Day Friday 4:00 sled pull for max meters (#135/#70) 2:00 rest 4:00 amrap power clean (#115/#75) 2:00 rest 4:00 row for max calories 2:00 rest 4:00 amrap thrusters (#75/#45)Read More

Pre WOD Every minute on the minute for 8 minutes, complete… Workout of the Day Thursday 15 minutes as many rounds as possible 5 front squats (#135/#85) 10 lateral burpees over bar 15 abmat situpsRead More

Workout of the Day Wednesday For time 10-9-8-7-6-5-4-3-2-1 Wall ball shots (#20/#14)(10’/9′) Box jumps (30″/24″) Strict pullups Read More

Workout of the Day Tuesday For time 800 meter run 40 kettlebell swings (32kg/24kg) 600 meter run 30 KB swings 400 meter run 20 KB swings 200 meter run 10 KB swingsRead More

Workout of the Day Monday For time 39 calorie row, then 5 rounds of.. 1 rope climb 3 weighted walking lunge steps (#115/#75)(L+R=1) 9 shoulder to overhead (#115/#75) Then,  39 calorie rowRead More

Workout of the Day Saturday Complete with a partner 3:00 amrap 20 alternating med ball over bar 200 meter run with med ball 2:00 rest 3:00 amrap Alternating burpee box jumps, partner hold med ball overhead 2:00 rest 3:00 amrap Partner med ball situps over box 2:00 rest 3:00 amrap Alternating burpee box jumps, partner...Read More

Workout of the Day Friday   Squat a ton and run Athletes choose weight and may choose back squat, front squat or overhead squat 4 rounds for time #225=9 reps #205=10 reps #185=11 reps #155=13 reps #135=15 reps #115=17 reps #95=21 reps #65=31 reps #45=44 reps 400 meter run    Read More