Workout of the Day With a partner, complete as many rounds as possible in 40 minutes 40 renegade rows (#30/#20) 40 DB step ups 40 DB situps 40 DB front squats 400 meter run (each partner carries 1 DB)Read More

Pre WOD Back squat 5-5-5-3-3-3-1-1-1 Workout of the Day For time 3 rounds of.. 6 box jumps (24″/20″) 12 KB swings (24kg/16kg) 18 med ball cleans (#20/#14) Then, 3 rounds of.. 18 med ball cleans 12 KB swings 6 box jumpsRead More

Pre WOD 3 rds Strict press (#45/#35)…max effort reps Rest exactly 2:00 between sets Workout of the Day 20 minutes as many rounds as possible 400 meter run 20 deadlifts (BW) 40 abmat situps  Read More

Workout of the Day 5 rounds for time 30/24 calorie row 15 burpees 10 ring dips    Read More

Pre WOD Single leg romanian deadlift with medball 4 X 20 (10R/10L) Workout of the Day 5 rounds 200 meter run, then… 3rds of.. 3 strict pullups 4 hand release pushups 5 goblet squats (32kg/24kg)    Read More

Pre WOD Dumbbell curl to strict press 5 X 8 Workout of the Day For time   3-6-9-12-15-12-9-6-3 Toes to bar Hang power clean (#135/#95)Read More