Pre WOD Every 2 minutes on the minute 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 5 rounds for time 4 deadlifts (#275/#185) 8 kettlebell seesaw press (24kg/16kg) 40 double undersRead More

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day 20 minutes as many rounds as possible 40 meter sled drive (#70/#45) 200 meter run 80 meter overhead sandbag carry (#80/#65) 200 meter runRead More

Workout of the Day 4 rounds as many reps as possible 1:00 clean and jerk (#75/#45) 1:00 over bar burpees 1:00 front squat 1:00 DB snatch (#50/#30) 1:00 box jumps (24″/20″) 1:00 weighted step ups 2:00 restRead More

Pre WOD Back squat 6 X 3 Workout of the Day 3 rounds for time 40 double unders 30 abmat situps 20 pullups (chest to bar) 10 box jumps (30″/24″)Read More

Pre WOD Every minute on the minute for 14 minutes Even: 1 legless rope climb Odd: 7 close grip bench press Workout of the Day 4 rounds 3:00 AMRAP 8 KB swings (32kg/24kg) 8 toes to bar 1:00 restRead More

Workout of the Day 10 rounds Rounds 1,3,5,7,9 2:30 20/16 calorie row AMRAP wall ball shots (#20/#14) :30 rest Rounds 2,4,6,8,10 2:30 150 meter run AMRAP burpes :30 rest Score total WB shots and burpeesRead More

Pre WOD Every 2 minutes on the minute for 12 minutes 3 strict pullups 6 ring rows 9 bent over barbell rows Workout of the Day “Diane” For time 21-15-9 Deadlifts (#225/#155) Handstand pushups  Read More