Workout of the Day 7/15/2015 3 rounds for time 800 meter run 21 kettlebell swings (24kg/16kg) 21 burpees 15 KB swings 15 burpees 9 KB swings 9 burpeesRead more

Pre WOD Bench Press6 X 3 Workout of the Day 7/14/2015 “Death By Squat Clean” Complete one squat clean in the first minute (#135/#85), 2 in the second minute, 3 in the 3rd etc……. Each time you fail to complete required reps, reset back to 1 rep and continueRead more

Pre WOD 5 rounds, not for time Weighted Pullups5-7 reps Weighted Back Extentions10 reps Workout of the Day 7/13/2015 15 minutes as many rounds as possible 20 calorie row 10 power snatch (#95/#65) 5 burpeesRead more

Workout of the Day 7/11/2015 Complete in teams of 4 10:00 2 teammates complete AMRAP of dumbbell squat cleans (#30/#20) in the time it takes other 2 teammates to do a 200 meter med ball run then switch 2:00 rest 10:00 2 teammates complete AMRAP of burpees in the time it takes other 2 teammates to reach 40 calories on the rowerRead more

Pre WOD Bent Over Barbell Row5 X 5 Workout of the Day 7/10/2015 For time 25-20-15-10-5 Hand release pushups Walking lunge steps (L+R=1)Read more