Pre WOD Every minute on the minute for 14 minutes Even: 3 deadlifts Odd: 15 hollow rocks Workout of the Day Tabata -ring rows -lateral hops over BB -abmat situps -ice skaters Score total low intervalRead more

Workout of the Day “Kalsu” 100 thrusters for time (#135/#95) Every minute on the minute complete 5 burpees *start WOD with burpees Compare to 6/11/2015Read more

Workout of the Day With a partner, complete as many rounds as possible in 40 minutes 40 renegade rows (#30/#20) 40 DB step ups 40 DB situps 40 DB front squats 400 meter run (each partner carries 1 DB)Read more

Pre WOD Back squat 5-5-5-3-3-3-1-1-1 Workout of the Day For time 3 rounds of.. 6 box jumps (24″/20″) 12 KB swings (24kg/16kg) 18 med ball cleans (#20/#14) Then, 3 rounds of.. 18 med ball cleans 12 KB swings 6 box jumpsRead more

Pre WOD 3 rds Strict press (#45/#35)…max effort reps Rest exactly 2:00 between sets Workout of the Day 20 minutes as many rounds as possible 400 meter run 20 deadlifts (BW) 40 abmat situps  Read more