Pre WOD “Bring Sally Up” Workout of the Day Saturday In teams of 4, complete as many reps/calories as possible in 18 minutes.. Row for calories Burpees Abmat situps Ground to overhead (#45/#25) Teammates much switch stations every 20 calories on rower  Read more

Workout of the Day Friday Every minute on the minute, for 12 minutes, complete…. 3 deadlifts (#245/#155) As many reps as possible of box jumps (30″/24″) Score is total box jumpsRead more

Workout of the Day Thursday 5:00 sled pull  for max distance in meters (3/4 BW) 2:00 rest 5:00 row for max calories 2:00 rest 5:00 front plank hold Score equals total meters plus total calories less total time in seconds beyond 5:00 to accumulate 5:00 of plankRead more

Pre WOD 5 X 5-10 strict pullups -weighted -bodyweight or – assisted Workout of the Day Wednesday For time: 20 clean and jerks (#135/#85) 800 meter run 20 clean and jerksRead more

Workout of the Day Tuesday For time 500 meter row 50 wall ball shots (#20/#14)(10’/9′) 400 M row 40 WB shots 300 M row 30 WB shots 200 M row 20 WB shots 100 M row 10 WB shots Compare to 10/15/13Read more