Workout of the Day Thursday For time: 40-30-20-10 Walking overhead lunge (#45/#25) BurpeesRead more

Pre WOD 4 rounds , not for time   Workout of the Day Wednesday For time 18-15-12-9-6-3 Shoulder  to overhead (#115/#75) Lateral box over jumps (20″)Read more

Workout of the Day Tuesday 14:00 as many rounds as possible Rope climb- 2 ascents 100 meter sprint 10 ring dips 100 meter sprint  Read more

Workout of the Day Monday 5 rounds for time 30 wall ball shots (#20/#14) 10′ 200 meter run with med ball  Read more

Workout of the Day Saturday In teams of 3, complete as many reps as possible of the following movements -wall ball shots -burpees -kettlebell SDHP -box jumps -pushups -situps Each teammate rows 250 meters while the other 2 complete AMRAP, rotating after each row interval. Movements determined by drawing 2 colored balls, each representing a different movement. Draw 2 new balls after each teammate completes 250M row intervalRead more