Pre WOD Turkish get ups 4-4-2-2-1-1 Workout of the Day “GI Jane” 100 burpee pullups for timeRead more

Workout of the Day “DT” 5 rounds for time 12 deadlifts (#155/#105) 9 hanging power cleans 6 push jerks Post WOD 4 X 50 meter banded parner sprints  Read more

Workout of the Day 30 minutes as many rounds as possible 20 calorie row 30 box jumps (24″/20″) 40 overhead weighted walking lunge steps (#45/#25) 50 abmat situps    Read more

Pre WOD Bench press 5-5-3-3-1-1 Workout of the Day 10 rounds as many reps as possible :30 sumo deadlift high pull (#75/#55) :30 lateral over the bar burpees :30 squats :30 restRead more

Pre WOD Thruster 5 X 5 Workout of the Day 18 minutes as many reps as possible 200 meter run Max effort pushups 200 meter run Max effort pullups Score total pushups and pullupsRead more