Pre WOD Back Squat5 X 5 Workout of the Day 6/8/2015 16 minutes as many rounds as possible 8 strict pullups 8 strict dumbbell press (#40/#20) 8 weighted box carry overs (2x #40/#20)Read more

Pre WOD Not for time, partition as necessary Ring Rows50 reps Ring Dips50 reps OR Muscle-up20 reps Workout of the Day 6/5/2015 14 minutes as many rounds as possible 3 deadlifts (#275/#165) 20 squats 100 meter sprintRead more

Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20″) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Post WOD Max effort unbroken front plank holdRead more

Workout of the Day 6/3/2015 For time 30 kettlebell swings (32kg/24kg) 30 hand release pushups 800 meter run 30 KB swings 30 HR pushups 800 meter run 30 KB swings 30 HR pushupsRead more

Pre WOD Push Press6 X 3 Workout of the Day 6/2/2015 3 rounds for time 10 hang power cleans (#135/#85) 20 burpees 30 abmat situps 40 double undersRead more