Pre WOD Overhead squat 5 X 7 Workout of the Day 10 minutes as many rounds as possible 5 deadlifts (#275/#195) 50 double undersRead More

Pre WOD 5 rounds not for time 10 reverse lunge steps, front foot elevated 20 hollow rocks Workout of the Day “GI Jane” 100 burpee pullups for timeRead More

Pre WOD Every minute on the minute for 12 minutes 2 power cleans Workout of the Day 15 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 ring dipsRead More

Pre WOD Thruster 5 X 5 Workout of the Day For time 3-6-9-12-15-12-9-6-3 Power snatch (#95/#65) Box jump (24″/20″)Read More

Pre WOD 5 rounds :30 AMRAP renegade rows :10 rest :20 AMRAP ring rows :60 rest Workout of the Day Tabata -lateral jumps over bar -squats -pushups -jumping lunges Complete all 8 intervals of each movement before moving to next *score is lowest interval of each movement added togetherRead More