Pre WOD In 15 minutes, find your heaviest 1 rep push press, then, every minute on the minute for 7 minutes complete.. Workout of the Day Tuesday 5 rounds for time 200 meter run 10 power cleans (#135/#85) CF Cardio WOD For time 800 meter run 400 meter run 1200 meter run 1 mile run 400 meter run 400 meter recovery between intervals Focus on best mile timeRead more

Pre WOD 5 rounds, not for time Workout of the Day Monday “Pushing Karen” 150 wall ball shots for time (#20/#14,10’/9′) Every time you break movement, complete 10 hand release pushups  Read more

Pre WOD Partner med ball core work Workout of the Day Saturday With a partner, complete as many reps as possible 5:00 AMRAP 15 burpees 15 kettlebell swings 1:00 rest 5:00 AMRAP 15 deadlift (#155/#95) 15 wall ball shots (#20/#14) 1:00 rest 5:00 AMRAP 15 pullups 15 pushups 1:00 rest 5:00 AMRAP 15 box jumps (24″/20″) 15 squats Teammates alternate as necessary, only one teammate working at a timeRead more

Workout of the Day Lumberjack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400mRead more

Workout of the Day Thursday 3 rounds for time 500 meter row 15 hanging power snatch (#75/#45) 15 knees to elbows Compare to 9/17/12 Post WOD Slip-N-SlideRead more