Workout of the Day Tuesday Complete for max reps 2:00 double unders 3:00 wall ball shots (#20/#14, 10’/9′) 2:00 rest 3:00 kettlebell swings (24kg/16kg) 2:00 double unders CF Cardio WOD Tabata Double unders Banded running with high knees Overhead lunges (#45/#25) Lateral paralette jumps Each person completes all 4 stations After 8th interval at each station, run 400 M, rest 1 minute  Read more

Workout of the Day Monday “Hope“ Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest 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.Read more

Workout of the Day Saturday “Running Annie” 400 M run 50 double unders 50 situps 400 M run 40 DU’s 40 SU’s 400 M run 30 DU’s 30 SU’s 400 M run 20 DU’s 20 SU’s 400 M run 10 DU’s 10 SU’s 400 M runRead more

Pre WOD Bottom to bottom tabata squats Workout of the Day JT 21-15-9 reps of: Handstand push-ups Ring dips Push-upsRead more

Pre WOD 6 rounds not for time Workout of the Day Wednesday 15 minutes as many rounds as possible 12 kettlebell sumo deadlift high pulls (24kg/16kg) 6 KB right arm swings 6 KB left arm swings 12 KB goblet squats Compare to 12/17/12Read more