Pre WOD Every minute on the minute for 10 minutes Even- 5 deadlifts AHAP Odd- 5-7 strict pullups Workout of the Day Tuesday Tabata row for meters Tabata situps Tabata burpees Tabata jumping lunges Rest 1 minute between movements Score is total of lowest interval of each movementRead more

Workout of the Day Saturday In teams of 3, complete for time and calories, rotate stations after each teammate completes all reps of barbell movement 24 deadlifts (#155/#95) Row for calories Kettlebell front park position hold   24 power cleans (#105/#65) Row for calories Kettlebell front park position hold   24 front squats (#105/#65) Row for calories Kettlebell front park position hold    Read more

Pre WOD 4 rounds, not for time 7 weighted good mornings 5-7 reps of.. Weighted pullups or Strict pullups (BW) or Band assisted pullups (strict) Workout of the Day Friday In 15 minutes, climb as far up ladder as possible 1 power snatch (#95/#65) 2 box jumps (24″/20″) 2 power snatch 4 box jumps 3 power snatch 6 box jumps,  4/8, 5/10 etc…………Read more

Pre WOD 5 rounds, not for time   Workout of the Day Thursday For time 400 meter run 40 walking lunge steps 300 meter run 30 walking lunge steps 200 meter run 20 walking lunge steps 100 meter run 10 walking lunge stepsRead more

Workout of the Day Wednesday 3 rounds for time 30 deadlifts (#135/#85) 30 burpees 30 wall ball shots (#20/#14)(10″/9″)Read more