Pre WOD 1000 single unders for time Workout of the Day Saturday For time: 800 meter run 15 toes to bar 20 kettlebell swings (32kg/24kg) 400 meter run 20 T2B 25 KB swings 200  meter run 25 T2B 30 KB swings  Read more

Pre WOD Every 2:00, complete the following cycle twice for 5 rounds 1 power clean 1 push press 1 front squat Use  80% of 1 RM power clean. Touch and go between cycles Workout of the Day Friday Tabata row for meters 2:00 rest Tabata dumbbell thrusters (#35/#20) 2:00 rest 2:00 AMRAP of burpees Score is lowest scoring row interval + lowest scoring thruster interval + total burpeesRead more

Pre WOD In 15 minutes, find your heaviest snatch Workout of the Day Thursday 4 rounds for time 30 meter sled drive (#180/#135) 400 meter run 10 power snatches (#95/#65)  Read more

Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day Wednesday 14 minutes as many rounds as possible 3 squat cleans @ 80% 6 pullups 9 clapping pushupsRead more

Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time 21-15-9 Burpees Kettlebell swings (32kg/24kg) Box jumps (30″/24″)   Compare to 3/13/13Read more