Workout of the Day Saturday In teams of 3, complete for max reps/calories 5:00 as many reps as possible of kettle bell swings (24kg/16kg), all teammates working 2:00 rest 5:00 row for cal / burpees / box jumps, switch stations every 200 meters 2:00 rest 5:00 deadlifts (#135/#85) / ground to overhead (#45/#25) / situps,...Read More

Pre WOD For quality, not time Partition as necessary Workout of the Day Friday 4 rounds for max reps/calories 1:00 row for calories 1:00 power clean (#135/#85) 1:00 lateral bar hops 1:00 restRead More

Workout of the Day Thursday 16 minutes as many rounds as possible 250 meter row 5 power snatch (#115/#75) 10 dumbbell bench press (#50/#30)Read More

Workout of the Day Wednesday 10 minutes as many rounds as possible 7 box jumps (30″/24″) 7 burpeesRead More

Pre WOD 5 rounds, not for time Workout of the Day 5 rounds for max reps :40 work / :20 rest Kettlebell swings (24kg/16kg) Abmat situps Double unders Rotate through movementsRead More

Workout of the Day Fran 21-15-9 Thrusters (95/65lb) Pull-upsRead More

Pre WOD 5 rounds, not for time Workout of the Day Friday 5 rounds for time 20 wall ball shots (#20/#14)(10’/9′) 10 deadlifts (#185/#135)Read More

Workout of the Day Thursday Paleo Challenge WOD #2 5:00 row for max calories 1:00 rest 4:00 amrap kettlebel swings (24kg/16kg) 1:00 rest 3:00 amrap box jumps (24″/20″) 1:00 rest 2:00 amrap pullups 1:00 rest 1:00 10 meter shuttle sprintsRead More

Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total repsRead More

Pre WOD In 15 minutes, find your heaviest Workout of the Day Tuesday 16 minutes as many rounds as possible 6 squat cleans @ 60% 12 knees to elbows 24 double undersRead More