Workout of the Day: “The Hundred Challenges” “The Hundred Pushup Challenge” For time, perform 100 pushups then “The Hundred Situp Challenge” For time, perform 100 situps then “The Hundred Squat Challenge” For time, perform 100 squats Post your scores to…

Read more →

Workout of the Day For time: 5k Run Post your results to the Whiteboard. Mainsite WOD 5 rounds for time of: Swim 100 yards 30 push-ups

Read more →

Workout of the Day Weekend Partner WOD! With partner, complete as many reps as possible of: Synchronized walking lunge steps (one partner holds a medicine ball overhead, 20#/14#) Medicine ball clean shrug passes, 10 reps every 20 meters The medicine…

Read more →

Workout of the Day Tabata row Rest 1 minute Tabata squats Rest 1 minute Tabata row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score each of the Tabata totals separately.…

Read more →

Workout of the Day Dodgeball Post your scores to the Whiteboard.

Read more →

Workout of the Day (A.M. & P.M.) Thruster Find your 3 rep max. Use a 5-5-3-3-3 rep scheme CFWU AMRAP WOD As many rounds as possible in 10 minutes of: 10 calorie row 10 pushups 10 situps 10 squats 10…

Read more →

Workout of the Day Futsal Post your scores to the Whiteboard.  

Read more →

Workout of the Day (A.M. & P.M.) Complete as many rounds as possible in 15 minutes of: 10 Box step ups with kettlebell, 24″/20″, 1 pood/12 kg 15 kettlebell swings, 1 pood/12 kg 20 Trunk twists with kettlebell, 1 pood/12…

Read more →

Workout of the Day Complete as many rounds as possible in 10 minutes of: 10 Toes-to-bar 15 Pushups 20 Squats MWF A.M. “Row-Lynne” With a barbell set to your benchpress 10 RM, Work for 5 rounds wherein for each round,…

Read more →

Workout of the Day “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups If you cannot yet HSPU, but can kick up to a handstand against a wall, substitute that with a slow negative descent on…

Read more →