Workout of the Day Thursday Paleo Challenge WOD #2 5:00 row for max calories 1:00 rest 4:00 amrap kettlebel swings (24kg/16kg) 1:00 rest 3:00 amrap box jumps (24″/20″) 1:00 rest 2:00 amrap pullups 1:00 rest 1:00 10 meter shuttle sprints Compare to 1/30/14 Read more

Pre WOD 5 rounds, not for time Workout of the Day Elizabeth 21-15-9 Clean (135/85lb) Ring dipsRead more

Workout of the Day Tuesday 10 minutes as many rounds as possible 10 med ball cleans (#20/#14) 10 overhead walking lunge steps with med ball   Post WOD 100 partner med ball situps over boxRead more

Pre WOD 5 rounds, not for time Workout of the Day Monday Paleo Challenge WOD #1 redo For time: 750 meter row, then.. 3 rounds 30 abmat situps 20 push press (#95/#65) 10 burpees, then.. 500 meter row Compare to 1/27/14Read more

Workout of the Day Friday Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    95-lb. overhead squats, 10 reps    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    95-lb. overhead squats, 12 reps    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    95-lb. overhead squats, 14 reps    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds.Read more