Pre WOD 1 arm dumbbell row 5 X 20 (10R/10L) Workout of the Day “Fight Gone Bad” 3 rounds for max reps/calories 1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20?) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.   Compare to 12/22/2016Read more

Workout of the Day With a partner.. 30 minutes as many rounds as possible 1 rope climb 3 handstand pushups 5 front squats (#135/#95)      Read more

Pre WOD 5 rounds not for time 5 deadlifts 10 double kettlebell abmat situps Workout of the Day 30 man makers for time (#40/#25)Read more

Pre WOD 5 rounds, not for time 5 L pullups 10 landmine twists (L+R=1) Workout of the Day 5 rounds 2:30   20/15 calorie row AMRAP power clean (#185/#125) 1:00 restRead more

  Pre WOD Every 3 minutes on the minute for 18 minutes complete.. 5 back squats Building weight Workout of the Day 3 rounds for time 20 hang power snatch (#75/#55) 15 box jumps (24″/20″) 10 lateral over the bar burpees  Read more