Workout of the Day 10/28/2015 2 rounds 4:00 500/400 meter row AMRAP wall ball shots (#20/#14)(10’/9′) 1:00 rest 4:00 500/400 meter row AMRAP box jumps (24″/20″) 1:00 rest 4:00 500/400 meter row AMRAP kettlebell swings (24kg/16kg) 1:00 restRead more

Pre WOD Press5 X 8 Workout of the Day 10/27/2015 15 minutes as many rounds as possible 5 power cleans (#155/#95) 15 abmat situps 45 double undersRead more

Pre WOD Back Squat7 X 3 Workout of the Day 10/26/2015 2 rounds for time 40 calorie row 40 hand release pushups 40 walking lunge steps (L+R=1)Read more

Pre WOD 5 rounds, not for time Romanian Deadlift5 reps V-ups15 reps Workout of the Day 10/23/2015 15 minutes as many rounds as possible 3 plyo med ball pushups (L+R=1) 6 strict rope pullups 9 box jumps (24″/20″)Read more

Pre WOD Every minute on the minute for 10 minutes Clean and Jerk2 reps Workout of the Day 10/22/2015 5 rounds 1:00 AMRAP wall ball shots (#20/#14)(10’/9′) 1:00 AMRAP double unders 1:00 AMRAP abmat situps 1:00 restRead more