Pre WOD Musical med balls Workout of the Day Saturday In teams of 3 complete the following, rotating teammates at each row interval as follows 5 cal row 10 cal row 15 cal row…etc, continue to 40 cal row while other 2 teammates do partner wall ball shots After 40 cal row, go back down...Read More

Workout of the Day Friday 4:00 500 meter row/AMRAP kettlebell swings (24kg/16kg) 1:00 rest 4:00 500 meter row/AMRAP shoot throughs 1:00 rest 4:00 500 meter row/AMRAP med ball cleans (#20/#14) 1:00 rest 4:00 500 meter row/AMRAP burpees Score is total reps completed of all four movementsRead More

Workout of the Day Thursday Tabata Dynamic step ups (L+R=2) Situps Double unders Dumbbell thrusters (#30/#20) Complete all 8 intervals of each movement before moving to next. Score is total of lowest interval of each movement  Read More

Workout of the Day Wednesday 14 minutes as many rounds as possible 11 pushups 11 X 10 meter shuttle sprintsRead More

Pre WOD 3 rounds, not for time :60 handstand hold :60 bottom of squat with barbell :60 ring support Accumulate :60 in each position before moving to next Workout of the Day Tuesday For time 100 deadlifts (3/4 BW) 100 toes to bar Partition in any mannerRead More

Workout of the Day Monday 20 minutes as many rounds as possible 5 strict pullups 10 hanging power cleans (#95/#55) 15 wall ball shots (#20/#14)(10’/9′)Read More

Workout of the Day GI Jane For time: 100 Burpee Pull-upsRead More

Workout of the Day Thursday For time 20 power snatch (#115/#75) 1000 meter row 20 power snatch  Read More

Pre WOD Every minute on the minute, perform Workout of the Day Wednesday 12 minutes as many rounds as possible 3 muscle ups 40 double undersRead More

Workout of the Day Tuesday 2 rounds for time 20 calorie row 30 box jumps (24″/20″) 40 overhead walking lunge steps (#45/#25) 50 abmat situpsRead More