Pre WOD 6 sets of.. Power Snatch1 rep Hanging Squat Snatch1 rep Overhead Squat1 rep Workout of the Day 7/9/2015 For time 100 thrusters (#95/#65) or 100 pullups Every minute on the minute do 5 reps of the movement you didn’t chooseRead more

Workout of the Day 7/8/2015 For time 1000 meter row 100 double unders 5 rounds of “Cindy” (5 pullups/10 pushups/15squats) 100 double unders 1000 meter row Post WOD Accumulate 5:00 in front plank position  Read more

Pre WOD 5 rounds, not for time Deadlift5 reps Strict Toes to Bar10 reps Workout of the Day 7/7/2015 10 minutes as many rounds as possible 7 box jumps (24″/20″) 7 burpeesRead more

Pre WOD Bench Press5 X 3 Workout of the Day 7/6/2015 2 rounds for time 40 calorie row 40 squat cleans (#95/#65) 400 meter runRead more

Pre WOD Weighted Barbell Step Ups6 X 6 (3R/3L) Workout of the Day 7/3/2015 Every minute on the minute for 12 minutes 3 deadlifts (#275/#165) AMRAP ring pushupsRead more