Workout of the Day 4/22/2015 Every 3 minutes for 30 minutes complete.. 250/200 meter row 15 kettlebell swings (24kg/16kg) 10 burpeesRead more

Pre WOD 5 rounds, not for time Bent Over Barbell Row5 reps V-ups15 reps Workout of the Day 4/21/2015 15 minutes as many rounds as possible 5 deadlifts (#245/#155) 10 pullups 50 double undersRead more

Pre WOD Bulgarian Split Squat5 X 10 (5R/5L) Workout of the Day 4/20/2015 14 minutes as many rounds as possible 7 hanging dumbbell clean and push press (#50/#30) 7 med ball cleans (#20/#14) 7 box jumps (24″/20″)Read more

Workout of the Day 4/18/2015 With a partner, complete as many reps as possible. Switch movements every 250/200 meters on the rower picking up where your teammate left off 8:00 Teammate 1: 250/200 meter row Teammate 2: amrap 8 sumo dead lift high pulls (#75#/55) / 8 burpees 2:00 rest 8:00 Teammate 1: 250/200 meter row Teammate 2: amrap 8 push press (#85/#65) / 8 pullups 2:00 rest 8:00 Teammate 1 : 250/200 meter row Teammate 2: amrap 8 power cleans (#95/#75) / 8 pushupsRead more

Pre WOD Weighted Overhead Step Ups6 X 6 (3R/3L) Workout of the Day 4/17/2015 3 rounds for time 30/20 calories row 30 deadlifts (#135/#85) 30 wall ball shots (#20/#14)(10’/9′)Read more