Pre WOD Snatch3-3-3-3-3 Workout of the Day 12/8/2015 15 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 box jumps (24″/20″)Read more

Workout of the Day Barbara 5 rounds  20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3 minutes between rounds Post time of each round Post WOD Compare to 2/17/2015Read more

Pre WOD Back Squat5 X 7 Workout of the Day 12/4/2015 In 10 minutes, complete as many reps of wall ball shots (#20/#14)(10’/9′) as possible. Every minute on the minute complete 5 burpees Start 1st minute with burpeesRead more

Pre WOD 5 rounds, not for time Deadlift3 reps Hollow Rocks20 reps Workout of the Day 12/3/2015 12 minutes as many rounds as possible 5 hang power cleans (#115/#75) 7 ring dips 9 walking lunge steps (L+R=1)Read more

Pre WOD For PR attempt.. 500m rowfor time Workout of the Day 12/3/2015 6 rounds as many reps as possible :30 DB snatch right arm (#50/#35) :30 DB snatch left arm :30 pullups :30 restRead more