6 Rounds 1:00 Sit Ups 1:00 Row for Cals 1:00 Rest 1 mile Run after last Row   Score is total (sit ups+cals) & mile time.Read more

Weightlifting Wednesday 4 Sets 5 Bench Press + 12 Push Ups 4 Sets 5 Back Squats + 12 Banded Good Mornings 4 Sets 5 Weighted Pull Ups + 12/12 DB RowRead more

Team Tuesday Team of 3 Split the reps evenly 21 Rope Climbs 42 STOH (155,105) 63 Hang Power Cleans (155,105) 84 Burpees Over the BarRead more

Mainsite 151124 5 rounds of: 30 Wallballs (20,14) 5 Squat Snatches Rest 2 minutes Score is time and load for each round.Read more

Class WOD and Endurance the same 1/2 Murph (Vest Optional – BYO) 800m Run 50 Pull-up 100 Push-ups 150 Squats 800m RunRead more