Workout of the Day Tuesday 3:00 AMRAP Row for calories 1:00 rest 3:00 AMRAP Double kettlebell squat clean thruster (24kg/16kg) 1:00 rest 3:00 AMRAP Lateral stick jumps (20″/16″)  Read more

Workout of the Day Monday 14 minutes as many rounds as possible 20 overhead weighted walking lunge steps (#45/#25) 15 burpees 10 knees to elbowsRead more

Pre WOD 3:00 plank hold 1:00 plank hold :15 raise right arm :15 raise left arm :15 raise right leg :15 raise left leg :15 raise left arm & right leg :15 raise right arm & left leg :30 plank hold Workout of the Day Saturday 18 minutes as many reps as possible In teams of 3, while one teammate rows and another teammate holds 2 kettlebells (16kg/12kg) in the front park position, the 3rd teammate will complete as many reps of wall ball shots (#20/#14) as possible Rotate positions every 200 meters on the rower If KB’s are set down, rowing and wall balls must stop until KB’s are back in position Score is total team wall ball shotsRead more

Workout of the Day Friday 2 rounds for time: 3 rounds of “Cindy” (5 pullups, 10 pushups, 15 squats) 6 cycles of the “Bear” barbell complex (power clean, front squat, push press, back squat, push press) (#115/#75) The 3 rounds of “Cindy” plus the 6 barbell complex cycles repeated 3X is 1 round Rest 2:00 between 1st and 2nd round    Read more

Pre WOD In 15 minutes, find your heaviest.. Workout of the Day Thursday 15 minutes as many rounds as possible 3 power snatch @ 80% 20 calorie row 30 abmat situps  Read more