Pre WOD Push Press5 X 5 Workout of the Day 6/23/2015 4 rounds for quality 20 back extensions 20 hollow rocks 20 weighted good mornings (#75/#55) 20 flutter kicks (L+R=1)Read more

Pre WOD Front Squat6 X 3 Workout of the Day 6/22/2015 5 rounds for time 20 calorie row 15 wall ball shots (#20/#14)(10’/9′) 10 knees to elbowsRead more

Workout of the Day 6/19/2015 For time 18-15-12-9-6-3 Deadlift (#225/#135) Pullups Post WOD 100 abmat situpsRead more

Pre WOD Bench Press6 X 3 Workout of the Day 6/18/2015 15 minutes as many rounds as possible 5 burpees 10 DB weighted step ups (#30/#20) 15 wall ball shots (#20/#14)Read more

Pre WOD Bent Over Barbell Row5 X 5 Workout of the Day 6/17/2015 5 rounds 4:00 6 cycles of “Bear” complex (#95/#65) As many reps as possible of double unders 2:00 restRead more