Workout of the Day 7:00 100 double unders, then AMRAP.. 10 toes to bar 10 KB swings (24/16) 3:00 rest 7:00 100 DU’s, then. AMRAP… 10 goblet squats 10 burpees 3:00 rest 7:00 100 DU’s, then AMRAP… 10 pullups 100 meter runRead more

Pre WOD 5 rounds, not for time 5 sumo deadlifts 20 hollow rocks Workout of the Day 10 minutes as many rounds as possible 5 power cleans (#155/#105) 10/7 cal bike 15 wall ball shots (#20/#14)    Read more

Workout of the Day For time 400 run with med ball (#20/#14) 40 MB burpees 40 pullups 300 run with MB 30 MB burpees 30 pullups 200 run with MB 20 MB burpees 20 pullups 100 run with MB 10 pullups  Read more

Pre WOD  Bulgarian split squat 5 X 7 Workout of the Day 5 rounds for time 15 DB deadlifts (#50/#35) 30 russian twists (#20/#14) 45 double undersRead more

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 strict press 2nd min: 5 bent over BB row 3rd min: rest Workout of the Day 5 rounds for time 15/12 calorie bike 10 burpees 3:00 rest 5 rounds for time 15/12 calorie row 10 box jumps (24″/20″)Read more