Pre WOD Not for time, partition as necessary Ring Rows40 reps GHD Sit ups40 reps Ring Dips40 reps Workout of the Day 7/28/2015 20 minutes as many rounds as possible 20 meter sled drive (#75/#50) (10 meter high push/10 meter low push) 200 meter run 20 squatsRead more

Pre WOD Press7 X 3 Workout of the Day 7/27/2015 12 minutes as many rounds as possible 3 kettlebell swings (32kg/24kg) 3 box jumps (24″/20″) 3 burpees 6 KB swings 6 BJ’s 6 burpees 9/9/9, 12/12/12, etc……… Post WOD 50 hollow rocksRead more

Workout of the Day 7/25/2015 With a partner, complete as many rounds as possible in 20 minutes 50 meter barbell carry (#135/#85) 20 deadlifts 50 meter barbell carry 20 barbell pushups 50 meter barbell carry 20 lateral jumps over barbell 50 meter barbell carry 20 barbell pushupsRead more

Pre WOD Ball Up, lower through front lever5 X 3 Workout of the Day 7/24/2015 5 rounds 3:00 300/250 calorie row AMRAP bench press (3/4 BW) 2:00 restRead more

Pre WOD Every minute on the minute for 8 minutes Power Snatch1 rep Hanging Squat Snatch1 rep Workout of the Day 7/23/2015 Every 2 minutes for 14 minutes perform.. 10 front squats (#135/#85) 10 burpeesRead more