Pre WOD 4 rounds, not for time Workout of the Day Chelsea Every minute on the minute for 30 minutes complete: 5 Pull-ups 10 Push-ups 15 Squats If you lose pace with the clock, continue 5/10/15 for as many rounds as possible for the remainder of the 30 minutes.  Read more

Workout of the Day New Year’s Eve 2013 seconds as many rounds as possible (33:33) 20 cal row 13 wall ball shots (#20/#14) 20 box jumps (24″/20″) 13 hand release pushups 20 burpees 13 kettlebell swings (24kg/16kg)Read more

Workout of the Day Monday 16 minutes as any rounds as possible 6 power snatch (#95/#65) 30 double undersRead more

Workout of the Day Saturday In teams of 4, each teammate completes a full tabata interval of the following movements Row for calories Abmat situps Dumbbell ground to overhead (#30/#20) Jumping barbell squats (#45/#30) Score is total of each teammate’s low interval score for each movementRead more

Pre WOD Partition as necessary, not for time Workout of the Day DT 5 Rounds for time (155/115lb) 12 Deadlift 9 Hang Clean 6 Push PressRead more