Workout of the Day Monday Complete as many reps as possible of: 4:00 kettlebell swings (24kg/16kg) 1:00 rest 3:00 box jumps (24″/20″) 1:00 rest 2:00 burpees 1:00 rest 1:00 double undersRead More

Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead More

Workout of the Day Jackie For time: 1000 meter row 50 Thrusters (#45/#30) 20 Pull-upsRead More

Workout of the Day Thursday For time: 1 power snatch (#95/#65) 100 meter sprint 2 power snatch 100 meter sprint 3 power snatch 100 meter sprint etc………continue to 10 power snatchesRead More

Workout of the Day Wednesday 12 minutes as many rounds as possible 12 kettlebell swings (32kg/24kg) 12 lateral burpee stick jumps Compare to 3/26/13Read 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

Workout of the Day Saturday In 20 minutes, each team of 14 completes as many reps/cal as possible of:   25 meter sled drive (#135/#90) Row for calories 25 meter tire flip Box jumps (24″/20″) PullupsRead More

Workout of the Day Elizabeth 21-15-9 Clean (135/85lb) Ring dipsRead More

Pre WOD 4 rounds not for time Workout of the Day Thursday 16 minutes as many rounds as possible 1 X 30 meter sled drive (#135/#90) 10 sumo deadlift high pull (#75/#45) 10 burpeesRead More

Pre WOD 5 rounds not for time Workout of the Day Wednesday 12 minutes as many rounds as possible 7 dumbbell squat cleans (#40/#25) 70 double undersRead More