Pre WOD Deadlift 6 X 3   Workout of the Day 1/13/2016 15 minutes as many rounds as possible 5 bent over barbell row (#13/#85) 10 barbell pushups 20/15 calorie row 30 flutter kicks (L+R=1)Read more

Pre WOD Push Jerk 3-3-2-2-1-1   Workout of the Day 1/12/2015 For time 50 med ball reverse lunges (#20/#14) (alternate legs) 25 MB plyo pushups 25 MB russian twists (L+R=1) 50 MB jumping squats 25 MB mountain climbers (L+R=1) 25 MB romanian deadlifts (L+R=1)(alternate legs) 50 MB burpeesRead more

Pre WOD In 15 minutes, complete the following, partition in any manner Strict Pull-Ups Max effort reps Ring Dips Max effort reps   Workout of the Day 1/11/2015 10 rounds 1:30 15 wall ball shots (#20/#14)(10’/9′) AMRAP double unders :30 rest Score total DU’sRead more

Pre WOD Weighted Barbell Step Ups 5 X 6 (3R/3L)   Workout of the Day 1/8/2016 Every minute on the minute for 20 minutes, complete.. Even minutes: 7 power snatch (#75/#55) Odd minutes: AMRAP toes to bar Score total toes to barRead more

Pre WOD Every minute on the minute for 10 minutes .. Clean 2 reps   Workout of the Day 1/7/2016 “Climbing Fran” For time 21 thrusters (#95/#65) 6 rope climbs 15 thrusters 4 rope climbs 9 thrusters 2 rope climbsRead more