Pre WOD 5 rounds, not for time Workout of the Day Tuesday 5 rounds 3:00 500 meter row (men) / 400 meter row (women) AMRAP hanging power clean (#95/#65) 1:00 rest Score is total HPC’sRead more

Workout of the Day Monday “Victoria” 5 Rounds for time: 10 Thrusters (#95/#65) 14 Box Jumps (24″/20″) 12 SDHP (#95/#65) 12 Burpees 27 KB Swings (24kg/16kg)Read more

Pre WOD Double Tabata -flutter kick -front plank hold   Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes of  10 goblet squats with kettlebell (24kg/16kg) 10 pushups 10 KB swings One teammate always rowing, switching every 500 meters, picking up where other teammate leaves offRead more

Pre WOD Turkish get ups 3R/3L 2R/2L Build to heaviest 1R/1/L, then X 3     Workout of the Day Friday 7 rounds for time 7 dumbbell squat cleans (#50/#30) 35 double undersRead more

Workout of the Day Thursday In 5 minutes, row to 50 calories as fast as possible, in remaining time acumulate as many additional calories as possible 2:00 rest In 5 minutes, complete 30 burpees as fast as possible, in remaining time acumulate as many additional burpees as possible 2 scores..total time to hit 50 cal and 30 burpees, and total calories and burpees within both 5 minutes intervalsRead more