Pre WOD 10:00 bike for max calories *every 2 minutes on the minute do 7 burpees Workout of the Day With a partner for time 120 Wall Balls (#20/#14) 60 KB swings (32kg/24kg) 120 Wall Balls 60 KB swings *P1 works while P2 rests. Workout must be completed in order Split reps any mannerRead more

Pre WOD Kipping handstand pushup skill work Workout of the Day “Diane” For time 21-15-9 Deadlift (#225/#155) Handstand pushupsRead more

Workout of the Day 18 minutes as many rounds as possible 6 ring muscle ups 18 hang DB power cleans (#50/#35) 36 forward lunges  Read more

Pre WOD In 15:00, build to a heavy complex of.. 1 power snatch + 1 squat snatch = 1 overhead squat Workout of the Day Every minute on the minute for 4:00 5 burpees then max reps of squat snatch (#95/#65) 2:00 rest Every minute on the minute for 4:00 5 burpees then max reps of squat snatch (#95/#65)  Read more

Workout of the Day 4 rounds for time 75 double unders 500/400 meter row 25 hand release pushups Post WOD 3 rounds, not fot time 25 empty barbell curls 25 glute bridgesRead more