Pre WOD Every minute on the minute for 12 minutes Even: 5 deadlifts Odd: :30 2 pt front plank Workout of the Day In 14 minutes, climb as far as possible in reps.. 1 power snatch (#75/#55) 1 lateral over the bar burpee 2 power snatch 2 lateral over the bar burpee 3/3, 4/4, 5/5, etc….Read more

Workout of the Day 24 minutes as many rounds as possible 24 double unders 12 sandbag bent over rows (#65/#40) 24 double unders 24 sandbag clean and press 24 double unders 24 sandbag pushup/pull throughRead more

Workout of the Day “Squat a ton and run” 4 rounds for time Squat a ton 400 meter run Pick your weight and reps One ton = 2240 lbs225 lbs. = 10 reps205 lbs. = 11 reps185 lbs. = 12 reps155 lbs. = 15 reps135 lbs. = 17 reps115 lbs. = 20 reps95 lbs. = 24 reps65 lbs. = 35 reps45 lbs. = 50 reps Compare to 5/4/2016 Post WOD 40 barbell rollouts  Read more

Pre WOD Curtis P’s 6 X 3 Workout of the Day For time 27-21-15-9-6-3 Calorie row Kettlebell swings (32kg/24kg) 20 unbroken wall balls ( 10 burpee penalty for any break)Read more

Pre WOD Bench press 5 X 5 Workout of the Day 15 minutes as many reps as possible 1st min: renegade rows (#40/#25) 2nd min: abmat situps 3rd min: DB power cleansRead more