Workout of the Day 7 rounds 3:00 10 deadlifts (#185/#125) 20 abmat situps Row for max calories 1:00 restRead more

Workout of the Day “Murph” For time 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *if you have a #20 vest, wear itRead more

Pre WOD 4 rounds Every :05 for :50 do 1 strict pullup 1:00 rest Every :05 for :50 do 1 strict ring dip 1:00 rest *stay hanging from bar or in support position on rings until all 10 reps are complete each interval Workout of the Day 15 minutes as many rounds as possible 10/7 Assault bike calories 10 sandbag over the shoulder (#105/#75) 10 burpees 10 SB step ups (24″/20″)Read more

Workout of the Day 3 rounds for time 100/750 meter row OR 800 meter run 40 kettlebell swings (24kg/16kg) 40 wall ball shots (#20/#14)Read more

Pre WOD Overhead squat 5 X 7 Workout of the Day “Christine” 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (#24/#20)  Read more