Workout of the Day With a partner for time 100 wall ball shots (alternate every 5 reps) 20 rounds of “Cindy” (5 pullups/10 pushups/15 squats).. alternate each round 100 wall ball shots  (alternate every 5 reps) Post WOD 3 rounds 10 GHD situps 20 toes to bar 30 swimmers  Read more

Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day Every minute on the minute for 14 minutes 3 bent over barbell rows 6 hang power cleans 9 push press Athlete chooses weight    Read more

Workout of the Day For time 400 meter run 25 thrusters (#95/#65) 150 double unders 25 thrusters 400 meter run Post WOD Double tabata -flutter kick -front plankRead more

Pre WOD In 20 minutes, find your heaviest 1 rep deadlift Workout of the Day “Randy” 75 snatches for time (#75/#55)Read more

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 bent over barbell row 2nd min: 5 strict pullups 3rd min: 5 ring rows Workout of the Day 15 minutes as many rounds as possible 10 overhead weighted lunge steps (#45/#25) 15 box jumps (24″/20″) 10 wall ball shots (#20/#14)(10’/9′)  Read more