Workout of the Day Saturday With a partner, complete for max reps/calories. Switch between movement and static hold positions as necessary. Both teammates must be working at the same time 4:00 Dumbell thruster (30/20)/ ring support 1:00 rest 4:00 Ring rows / handstand hold 1:00 rest 4:00 Pushups / L or tuck hang 1:00 rest 4:00 Jumping lunges / bottom of squat 1:00 rest 4:00 Row for calories / kettlebell park position (2 X 16kg/12kg)  Read more

Workout of the Day Friday 12 minutes as many rounds as possible: 15 med ball sit ups (#20/#14) 10 deadlifts (#155/#85)  Read more

Pre WOD 5 rounds not for time: Workout of the Day Thursday For time: 5-10-15-10-5 Clean (#135/#85) Clapping pushupsRead more

Pre WOD Partition as necessary Workout of the Day Wednesday 3 rounds for time: 500 meter row 20 jumping barbell squats (#45/#25) 400 meter run 20 jumping barbell squatsRead more

Workout of the Day Tuesday In 20 minutes, ascend as far up the ladder as possible: 1 pullup/1 burpee/ 30 double unders 2 pullups/ 2 burpees/ 30 double unders 3 pullups/ 3 burpees/ 30 double unders etc……….. Compare to 1/18/13Read more