Pre WOD 5 rounds, not for time 10 tall muscle snatch 10 1 leg double kettlebell romanian deadlift (alternate legs) Workout of the Day “Elizabeth” For time 21-15-9 Power clean (#135/#95) Ring dipRead more

Workout of the Day 15 minutes as many rounds as possible 15 wall ball shots 15 pullups Post WOD 3 rounds 1:00 front plank :30 R side plank :30 L side plank :30 L-sit :30 hollow rocks 2:00 restRead more

Workout of the Day Every 2:30 for 10 rounds 3 power cleans (#185/#125) 15 pushups 100 meter farmers carry (#50/#35)                                                                                                                                                    :30 rest *post time of slowest roundRead more

Workout of the Day For time 25 thrusters (#95/#65) 400 meter run 25 pullups 400 meter run 25 thrusters Post WOD 40 barbell rolloutsRead more

Pre WOD Bench press 4 X 10 Workout of the Day 6:00 as many rounds as possible 5 deadlift (#275/#195) 10 lateral over the bar burpees 3:00 rest 6:00 as many rounds as possible 5 devil press (#50/#35) 50 double unders        Read more