Workout of the Day 12/19/2015 With a partner, complete for total rep 10:00 AMRAP wall ball shots while one teammate rows, switch places every 20/15 calories 2:00 rest 8:00 AMRAP kettlebell swings while one teammate jumps rope, switch places every 150 single unders 2:00 rest 4:00 AMRAP situps, while one teammate does burpees, switch every 10 burpees 2:00 rest 2:00 AMRAP dumbbell power cleans (#40/#25) while one teammate does box jumps, switch every 10 BJ’sRead more

Pre WOD Every minute on the minute for 10 minutes, complete.. Hanging Squat Clean1 rep Power Clean1 rep Workout of the Day 12/18/2015 15 minutes as many rounds as possible 6 dumbbell skier swings (#30/#20) 12 pullups 6 DB lunge and pressRead more

Pre WOD 5 rounds, not for time Strict Toes to Bar10 reps Romanian Deadlift5 reps Workout of the Day 12/17/2015 3 rounds for time 15 dumbbell bench press (#50/#30) 30 squats 15 DB bent over rows 30 squatsRead more

Workout of the Day 12/16/2015 20 minutes as many rounds as possible 300/250 meter row 10 lateral burpee stick jumps (20″/16″) 1 legless rope climb (start from seated position) Post WOD 50 weighted abmat situps (#45/#25)Read more

Pre WOD Back Squat10 X 2 Workout of the Day 12/15/2015 15 minutes as many rounds as possible 6 power snatch (#95/#65) 12 archer pushupsRead more