Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total repsRead more

Pre WOD Double alternating tabata situps/front plank hold Workout of the Day Saturday With a partner, complete for time 400 meter run 1-10 reps of sumo deadlift high pull (#75/#45) , alternating,  ex..1/1, 2/2, 3/3 etc… 400 meter run 1-10 reps of push press 400 meter run 1-10 reps of kettlebell swings (24kg/16kg)Read more

Pre WOD 4 rounds not for time   Workout of the Day Friday For time: 800 meter run 3 rounds of “explosive Cindy” (C2B pullups/clapping pushups/jumping squats) 400 meter run 3 rounds of “EC” 200 meter run 3 rounds of “EC”  Read more

Pre WOD 500 single unders for time Every miss, stop and do 10 burpees Workout of the Day Thursday 5 rounds for time: 1 X 30 meter sled drive (#135/#90) 15 box jumps (24″/20″) 10 deadlifts (#185/#115)  Read more

Workout of the Day The Chief 5 rounds of… 3 minutes as many reps as possible 3 power Clean (#135/#85) 6 push-ups 9 squats Rest 1 minuteRead more