Pre WOD Front Squat 6 X 3   Workout of the Day 2/23/2016 Every minute on the minute for 14 minutes 9 bent over dumbbell rows (#50/#35) 6 hang DB cleans 3 DB push pressRead more

Pre WOD 4 rounds, not for time Romanian Deadlift 10 reps GHD Sit ups 10-15 reps   Workout of the Day Cindy 20 minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats 2/22/2016 OR “Mary” 5 handstand pushups 10 pistols 15 pullupsRead more

Pre WOD Every minute on the minute for 16 minutes, complete… Bench Press 3 reps ..even minutes Deadlift 3 reps ..odd minutes   Workout of the Day Fran 21-15-9 Thrusters (95/65lb) Pull-upsRead more

Pre WOD Push Jerk 6 X 2   Workout of the Day 2/18/2016 7 rounds :40 AMRAP power cleans (#135/#95) :20 rest :40 AMRAP 10 meter shuttle sprints :20 restRead more

Workout of the Day 2/17/2016 0-10:00 750/600 meter row, then, 5 rounds of… 15 abmat situps 5 burpees 10:00-20:00 750/600 meter row, then, 5 rounds of… 15 kettlebell swings (24kg/16kg) 5 box jumps (24″/20″) 20:00-30:00 750/600 meter row, then, 5 rounds of… 15 jumping squats 5 toes to bar Record the time it takes to complete each of the 3 intervalsRead more