Pre WOD  In 15:00, find your heaviest 1 rep push press Workout of the Day Every 2:00 For 2 Sets 35 Double Unders 15 Push Press (115/75)|(75/55) -Rest 1:00- Every 2:00 For 2 Sets 35 Double Unders 12 Push Press (135/95)|(95/65) -Rest 1:00- Every 2:00 For 2 Sets 35 Double Unders 9 Push Press (165/115)|(115/75)Read more

Workout of the Day 5 rounds for time 25/21 calorie row 15 burpees to plate 7 bar muscle ups  Read more

Workout of the Day With a partner for time 1000 meter row 90 wall ball shots 80 DB snatch 70 calorie bike 60 DB clean 50 double unders (each) 40 DB front squats 30 synchro burpees 20 DB thrusters 10 muscle upsRead more

Workout of the Day “Helen”… on a bike 3 rounds for time 30/21 calorie Assault bike 21 kettlebell swings (24kg/16kg) 12 pullups Post WOD 5 sets 10 strict toes to bar or hanging knee raisesRead more

Workout of the Day 21 minutes as many rounds as possible 40 walking lunge steps 20 deficit pushups 40 abmat situps 20 box jumps (30″/24″)Read more