Pre WOD Single Leg Deadlift4 X 10 (5R/5L) Workout of the Day 9/23/2015 5 rounds 3:00 400/300 meter row AMRAP front squats (#95/#65) 1:00 restRead more

Pre WOD Push Jerk7 X 2 Workout of the Day 9/22/2015 16 minutes as many rounds as possible 100 meter run 10 box jumps (24″/20″) 20 russian twists (#45/#25)Read more

Pre WOD Perform a max effort set of hand release pushups between each set of squats Back Squat5 X 5 Workout of the Day 9/21/2015 5 rounds for time 21 wall ball shots (#20/#14)(10’/9′) 15 kettlebell swings (24kg/16kg) 9 burpeesRead more

Pre WOD Every minute on the minute for 10 minutes, complete.. Deadlift5 reps -even minutes Strict Toes to Bar10 reps -odd minutes Workout of the Day 9/18/2015 15 minutes as many rounds as possible 200 meter run 10 strict pullupsRead more

Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round  Read more