Workout of the Day Friday 4 rounds for max reps 3:00 -300 meter row/shoot throughs, as many reps as possible 1:00 rest  Read more

Pre WOD Partition as necessary Workout of the Day Thursday 5 rounds for time 30 meter sled drive (#180/#135) 7 push jerks (#135/#85) 10 knees to opposite elbowRead more

Workout of the Day Wednesday 12 minutes as many rounds as possible 10 dumbbell squat clean thrusters (#30/#20) 2 legless rope climbsRead more

Pre WOD Every :30 for ten minutes, complete.. Workout of the Day Tuesday For time: 100 kettlebell swings (24kg/16kg) Every break complete 10 hand release pushupsRead more

Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 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.Read more