Pre WOD Every minute on the minute for 7 minutes perform Workout of the Day Wednesday 10 rounds as many reps as possible :30 sumo deadlift high pull (#75/#45) :30 lateral over the bar burpees :30 squats :30 restRead more

Workout of the Day Tuesday 2 rounds for time 25 calorie row 25 ring dips 25 calorie row 25 push press (#75/#45) 25 calorie row 25 pushups Compare to 9/10/13Read more

Workout of the Day Monday 22 minutes as many rounds as possible 1 deadlift (#155/#95) 1 L-pullup 2 DL’s 2 L-PU’s 3/3,4/4 etc……..Read more

Pre WOD Musical med balls Workout of the Day Saturday In teams of 3 complete the following, rotating teammates at each row interval as follows 5 cal row 10 cal row 15 cal row…etc, continue to 40 cal row while other 2 teammates do partner wall ball shots After 40 cal row, go back down row ladder in 5 cal increments while 2 teammates do med ball situps over box 2 teammates perform burpees during 40 cal row interval Score is time in seconds to perform all row intervals minus total reps of wall ball shots, burpees, and med ball situps  Read more

Workout of the Day Friday 4:00 500 meter row/AMRAP kettlebell swings (24kg/16kg) 1:00 rest 4:00 500 meter row/AMRAP shoot throughs 1:00 rest 4:00 500 meter row/AMRAP med ball cleans (#20/#14) 1:00 rest 4:00 500 meter row/AMRAP burpees Score is total reps completed of all four movementsRead more