Pre WOD Every 2:30 for 4 sets 5 strict press Workout of the Day 6 rounds 2:00 20/15 calorie row Max reps push press (#115/#75) :30 restRead more

Pre WOD Every minute on the minute for 3:00 5 back squats (2111) Workout of the Day 1 front squat (#155/#105) 2 slam balls (#30/#20) 3 reverse lunge with slam ball *each round, add 1 rep to back squat, 2 reps to slam balls, and 3 reps to lungesRead more

Pre WOD Every minute on the minute for 6:00 High hang power clean + hang power clean + front squat Workout of the Day For time 4 rounds 5 hang power cleans (#95/#65) 7 ring rows 150 meter row 2:00 rest 4 rounds 5 hang power cleans (#135/#95) 7 pullups 150 meter rowRead more

Pre WOD Every minute on the minute for 10 minutes 10 single arm bench press *alternate arms each minute Workout of the Day 5 rounds 15/12 calorie assault bike 10 burpee box jump overs (24″/20″) 1:00 rest between roundsRead more

Pre WOD In 10:00 build to a 10 rep touch and go deadlift Workout of the Day For time 100 Double Unders 35 Air Squats 30 Deadlifts (165/115)|(95/65) 75 Double Unders 35 Air Squats 20 Deadlifts (185/125)|(115/75) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155)|(135/95)Read more