Pre WOD 5 rounds, not for time Workout of the Day Friday 14 minutes as many rounds as possible 250 meter row 10 push press (#95/#65) 20 lateral barbell jumps (over and back=2) Read more

Workout of the Day Thursday Not for time 30 power cleans (.75 body weight) 30 bench press (body weight) 30 deadlifts (1.5 body weight) Partition reps in any manner necessaryRead more

Pre WOD 4 rounds, not for time Workout of the Day Wednesday 15 minutes as many rounds as possible 5 box jumps (30″/24″) 10 power snatch (#75/#45) 15 wall ball shots (#20/#14)(10’/9′)Read more

Workout of the Day Tuesday “Annie On the Run” For time 1000 meter run 50 double unders 50 situps 800 meter run 40 double unders 40 situps 600 meter run 30 double unders 30 situps 400 meter run 20 double unders 20 situps 200 meter run 10 double unders 10 situps  Read more

Pre WOD Every minute on the minute for 10 minutes, complete… Workout of the Day Monday 16 minutes as many rounds as possible 100 meter sprint 10 1 arm kettlebell swings, right arm (24kg/16kg) (russian swings) 10 kettlebell lunges with pass through (L+R=2) 10 1 arm KB swings, left armRead more