Workout of the Day Squat a Ton and Run 4 rounds for time Squat a ton 400 meter run #225=10 reps #205=11 reps #185=12 reps #155=15 reps #135=17 reps #115=20 reps #95=24 reps #65=35 reps #45=50 reps Women weight=3/4 tonRead more

Pre WOD 1 Leg Barbell Deadlift 1 test movement Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 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. “The Ghost” 6 rounds 1:00 row for max calories 1:00 as many reps as possible of burpees 1:00 as many reps as possible of double unders 1:00 restRead more

Pre WOD Bench Press7 X 3 Workout of the Day 4/10/2015 12 jumping squats (#45/#35) 6 clapping pushups 3 rope climbs (15′)Read more

Pre WOD PVC mobility 5 laps Handstandfor time Until you cant hold it no more Workout of the Day Annie For Time: 50-40-30-20-10 Double Under Sit-upsRead more