Workout of the Day “The Ghost” 6 rounds 1:00 row for max calories 1:00 as many reps as possible of burpees 1:00 as many reps as possible of double unders 1:00 rest Post WOD Alternating tabata   -V ups   -superman holdRead more

Pre WOD Every minute on the minute for 12 minutes Double Kettlebell Push Press 10 reps (even minutes, alternate arms) Double Kettlebell Alternating Reverse Lunge 10 reps (odd minutes)   Workout of the Day 1/6/2016 5 rounds for time 5 deadlifts (#315/#225) 10 burpees over bar Post WOD 40 barbell rolloutsRead more

Pre WOD Front Squat6 X 3 Workout of the Day 1/4/2015 10 rounds :40 row for max calories :20 rest :40 amrap pushups :20 restRead more

Pre WOD Press 5 X 5 Workout of the Day 12/23/2015 3 rounds for time 15 squat cleans (#135/#95) 60 double unders 15 ring dipsRead more

Workout of the Day 12 Days of Christmas For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1….etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps (24″/20″) 11 toes to bar 12 dumbbell snatches (#40/#25)Read more