Pre WOD 5 rounds, not for time Bench Press3 reps Strict Pull-UpsMax effort reps Workout of the Day 8/3/2015 Death by dumbbell thruster (#40/#25) Start with one dumbbell thruster in the first minute. Add one thruster every minute until you can no longer maintain pace with the clockRead more

Workout of the Day 8/1/2015 With a partner, complete as many rounds as possible in 25 minutes One person always rowing, switch as necessary 60 cal row/60 kettlebell swings (24kg/16kg) 50 cal row/50 box jumps (24″/20″) 40 cal row/40 burpees 30 cal row/30 wall ball shots (#20/#14) 20 cal row/200 meter runRead more

Pre WOD 1 Arm Kettlebell Row4 X 10 (10R/10L) Workout of the Day 7/31/2015 12 minute s as many rounds as possible 3 Curtis P’s (powerclean/right leg lunge/left leg lunge/push press) 6 clapping pushups 9 pullups Post WOD 4 X 50 meter banded partner sprintsRead more

Workout of the Day 7/30/2015 For time 600 meter run 20 power cleans (#155/#95) 400 meter run 15 power cleans 200 meter run 10 power cleans 100 meter run 5 power cleans Post WOD 40 V ups After every 10 flip over and hold front plank position for 1 minuteRead more

Pre WOD Back Squat5 X 3 Workout of the Day 7/29/2015 30 minutes as many rounds as possible 15 wall ball shots (#20/#14)(10/’9′) 30 cal row 60 double undersRead more