Pre WOD 3 X prowler suicides (#90/#45) 5 meter/10 meter/15 meter/20 meter Workout of the Day Friday 12 minutes as many rounds as possible 7 kettlebell swings (32kg/24kg) 7 lateral box hops (24″/20″) (L+R=1) 7 goblet squats (32kg/24kg)  Read more

Workout of the Day Thursday Complete as many rounds as possible in 18 minutes of.. 1 squat clean to thruster (#135/#85) 100 meter run 2 SC to thruster 100 meter run 3 SC to thruster 100 meter run 4/100, 5/100………etcRead more

Workout of the Day Wednesday 2 rounds for time 25 calorie row 25 box jumps 25 calorie row 25 pushups 25 calorie row 25 deadlifts (#135/#85)  Read more

Workout of the Day Tuesday 6 rounds  :40 amrap strict pullups :20 rest :40 amrap burpees :20 rest  Read more

Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20″) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds 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, except on the rower where each calorie is one point.Read more