Pre WOD Tabata double unders Workout of the Day Friday For time: 21-15-9 Power snatch (#135/#95) Toes to bar Post WOD Accumulate 2 minutes in each of the following positions: Couch stretch (1:00 per leg) Pigeon pose Bottom of squat w/ rack T spine rollRead more

Pre WOD Partition in any manner Workout of the Day Thursday For time: 1000 meter row 30 pullups 30 double kettlebell squat clean to thruster (24kg/16kg) 30 box jumps (30″/24″)Read more

Workout of the Day Wednesday Laurel’s Birthday WOD For time: 1 rope climb 2 handstand pushups 3 overhead squats (#75/#45) 4 push press (#75/#45) 5 burpees 6 pistols 7 knees to elbows 8 kettlebell swings (24kg/16kg) 9 wall ball shots (#20/#14) 10 man makers (#35/#20) Performed like the 12 days of Christmas WOD, 1, 21, 321, 4321, etc………Read more

Workout of the Day Tuesday 12 minutes as many rounds as possible 3 deadlifts (#115/#75) 3 hanging power cleans 3 front squats 3 push press 3 back squats 3 rack jerksRead more

Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead more