Pre WOD Every minute on the minute for 10 minutes Even: 12/10 cal bike Odd: 5 tempo strict pullups (1111) Workout of the Day Every minute on the minute for 15 minutes 1st min: 10 1 arm DB snatch (AHAP) 2nd min: 20 DB goblet squats (AHAP) 3rd minute: max reps of 1 down up + 1 bar muscle up    Read more

Workout of the Day 3 rounds On a 2:00 clock.. 500/400 row On a 2:00 clock.. max distance double KB farmers carry (AHAP) On a 2:00 clock.. AMRAP 20 double unders / 10 pushups *post time of slowest row Post WOD Tabata, 8 Sets :20 on / :10 off Movement 1 — DB Hammer Curl Movement 2 — DB Bent Over RowRead more

Pre WOD In 20:00, build to a heavy 3 rep clean and jerk Workout of the Day 7:00 as many reps as possible of Clean and jerk (#135/#95) *every minute on the minute perform 15 air squats including 3-2-1 go!Read more

Workout of the Day 20 minutes as many rounds as possible 15/12 Cal Bike 15 DB Bench Press (50/35) 3 Wall Walks  Read more

Pre WOD In 15:00 find a heavy 1 rep deadlift Workout of the Day 4 rounds for time 15 pullups (chest to bar) 15 deadlifts (#185/#125) 400 run or 30/24 calorie bike or 500/400 meter rowRead more