Workout of the Day Thursday 5 rounds for time 30 calorie row 20 box jumps (30″/24″) 10 knees to elbows  Read more

Pre WOD Partition as necessary Workout of the Day Wednesday 14 minutes as many rounds as possible 10 dumbbell squat cleans (#40/#25) 1:00 front plank hold 50 double undersRead more

Workout of the Day Tuesday For time 40 calorie row 40 back squats (#95/#65) 30 cal row 30 front squats 20 cal row 20 overhead squats Do 10 lateral burpees anytime bar is set downRead more

Pre WOD 6 rounds, not for time 1 Leg Barbell Deadlift 1 test Workout of the Day Monday 12 minutes as many rounds as possible 4 renegade rows (#30/#20) 6 dumbbell lunge and press 12 dumbbell skier swingsRead more

Pre WOD 1 Leg Barbell Deadlift 1 test stren mov Workout of the Day Friday In teams of 3, complete 2 rounds for max reps/calories 5:00 teammate 1- deadlift teammate 2- situps teammate 3- row for calories Teammates switch movements every 15 calories 2:00 rest 5:00 All teammates complete amrap of “Cindy” 2:00 rest  Read more