Pre WOD Thruster 5-5-3-3-1-1 Workout of the Day 14 minutes as many rounds as possible 10 ring rows 20 walking lunge steps 30 abmat situpsRead More

Pre WOD Bench press 5 X 7 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Pullups BurpeesRead More

Pre WOD 5 rounds for quality 10 dumbbell pullovers 10 knees to opposite elbow (strict) Workout of the Day 5 rounds for time 50 double unders 5 clean and jerks (#155/#105)Read More

Pre WOD 1 arm dumbbell row 5 X 20 (10R/10L) Workout of the Day “Fight Gone Bad” 3 rounds for max reps/calories 1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20?) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between...Read More

Workout of the Day With a partner.. 30 minutes as many rounds as possible 1 rope climb 3 handstand pushups 5 front squats (#135/#95)      Read More

Pre WOD 5 rounds not for time 5 deadlifts 10 double kettlebell abmat situps Workout of the Day 30 man makers for time (#40/#25)Read More

Pre WOD 5 rounds, not for time 5 L pullups 10 landmine twists (L+R=1) Workout of the Day 5 rounds 2:30   20/15 calorie row AMRAP power clean (#185/#125) 1:00 restRead More