Pre WOD Pendlay row 5 X 5 Workout of the Day 15 minutes as many rounds as possible 50 double unders 10 DB weighted box step ups (#30/#20)(24″/20″)Read more

Pre WOD 3 rounds with 20 russian twists with medball 20 partner leg throws 20 MB situps Workout of the Day 25 minutes as many rounds as possible with a partner 200 meter run/AMRAP lateral hops over barbell 200 meter run/ AMRAP sumo deadlift high pull (#65/#45) 200 meter run/ handstand hold  Read more

Workout of the Day “Chelsea” Every minute on the minute for 30 minutes, complete… 5 pullups 10 pushups 15 squats Compare to 1/3/14Read more

Pre WOD Every minute on the  minute for 14 minutes -1 power clean -1 hanging power clean Workout of the Day 10 minutes as many rounds as possible 12 power snatch (#75/#55) 6 box jumps (30″/24″)Read more

Workout of the Day “Triple 3” For time 3000 meter row 300 double unders 3 mile run  Read more