Pre WOD Tabata russian twists with med ball Workout of the Day Friday Group one 3 rounds for max reps :45 DB squat cleans :15 rest :45 pushups :15 rest :45 kettlebell swings (24kg/16kg) Group 2 performs the following during each of the 3 rounds group 1 is working First round-single unders Second round-plank hold Third round-shuttle runRead more

Workout of the Day Happy Thanksgiving “Nutts” For time: 10 handstand pushups 15 deadlifts (#250/#175) 25 box jumps (30″/24″) 50 pullups 100 wall ball shots (#20/#14) 200 double unders 400 meter run with plate (#45/#25)Read more

Pre WOD In 15-20 minutes, find your heaviest… Workout of the Day Wednesday 10 minutes as many rounds as possible 3 deadlifts @ 70-80% 10 burpeesRead more

Workout of the Day Tuesday 10 rounds for time 10 pullups 10 dips 10 situps 10 squatsRead more

Workout of the Day Monday 8 rounds for max reps :30 hanging power clean (#115/#95) :30 rest :30 lateral barbell jump (L+R=1) :30 restRead more