Pre WOD 3 rounds 2:00 AMRAP double kettlebell reverse lunge steps 2:00 rest *KB’s may not leave front rack position during 2:00 work interval Workout of the Day 18 minutes as many rounds as possible 3 deadlifts (#275/#195) 6 DB push press (#50/#35) 9 toes to bar 36 double undersRead more

Workout of the Day Complete with a partner for time 100 calorie row 100 pullups 100 box jumps (24″/20″) 100 situps 100 lunges 100 burpees 100 wall ball shots (#20/#14) 100 double undersRead more

Workout of the Day For time 6 rounds of “The Chief” (3 power cleans (#135/#95, 6 pushups, 9 squats) 400 meter run 4 rounds of “The Chief 200 meter run 2 rounds of “The ChiefRead more

Pre WOD 5 rounds not for time 20 1 arm bent over DB rows (10R/10L) 15 V-ups Workout of the Day Every minute on the minute for 16 minutes Even: 15 DB bench press Odd: 5 deadlifts *athletes choose weight  Read more

Pre WOD Every minute on the minute for 10 minutes 2 squat snatches Workout of the Day For time 750/600 meter row 50 overhead squats (#45/#35) 750/600 meter row 50 thrusters 750/600 meter row 50 front rack lungesRead more