Pre WOD Not for time 50 strict pullups Every break complete 10 perfect hand release pushups *15 min time cap Workout of the Day 6 rounds 1:00 row for max calories :30 rest 1:00 AMRAP kettlebell swings (32kg/24kg) :30 restRead More

Workout of the Day “10 month of Tesoro” For time: 1 rope climb 200 meter run 3 handstand pushups 4 thrusters (#95/#65) 5 KB sumo deadlift high pulls (32kg/24kg) 6 burpees 7 pullups 8 wall ball shots (#20/#14) 9 clapping pushups 10 squat snatches (#95/#65) Perform reps as follows 1, 2-1, 3-2-1, 4-3-2-1, etc…until 10-9-8-7-6-5-4-3-2-1...Read More

Workout of the Day Every minute on the minute for 16 minutes Even: 3 Curtis P’s Odd: 5-10 ring rows Post WOD 4 X 50 meter banded partner sprints    Read More

Pre WOD 5 rounds not for time 14 one arm dumbbell rows (7R/7L) 10-15 GHD situps Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 ring pushups    Read More

Pre WOD Every 2:00 for 14 minutes 2 power cleans Workout of the Day 5 rounds for time 200 meter run with med ball (#20/#14) 15 wall ball shots 10 pullupsRead More

Pre WOD Every 3 minutes for 15 minutes 1st min: 5 bench press 2nd min: 50 flutter kicks (L+R=1) 3rd min: rest Workout of the Day For time: 50-40-30-20-10 Calorie row Overhead weighted walking lunge step (#45/#25)  Read More

Pre WOD Every 3 minutes on the minute.. 5 back squats Workout of the Day 5 rounds for time 15 DB bench press (#50/#30) 200 meter run 15 DB power cleans 200 meter runRead More

Pre WOD Push jerk 3-3-2-2-1-1 Workout of the Day 4 rounds for time 300 meter row 25 thrusters (#65/#45) 15 toes to barRead More

Pre WOD 20 minutes for quality :30 handstand hold :30 L-sit :30 bottom of squat :30 chin over bar hold Workout of the Day 12 minutes as many rounds as possible 6 kettlebell snatches (24kg/16kg) 9 box jumps (24″/20″) 12 goblet squats  Read More

Pre WOD Deadlift 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 power cleans (#135/#95) 10 burpees  Read More