Pre WOD Every 3  minutes on the minute for 21 minutes 5 back squats Workout of the Day 16 minutes as many rounds as possible 2 rounds strict “Cindy” (5 strict pullups/10 pushups/15 squats) 60 double undersRead More

Workout of the Day For time 1000 meter row 40 power snatches (#75/#55) 40 Box jumps (24″/20″) 40 abmat situps 750 meter row 30 p.snatch 30 BJ’s 30 abmat situps 500 meter row 20 p.snatch 20 BJ’s 20 abmat situps 250 meter row 10 p.snatch 10 BJ’s 10 abmat situpsRead More

Pre WOD   Every  minute on the minute for 10 minutes Even: 1 strict pullup every 10 seconds (:10/:20/:30/:40/:50) (start from hanging position at :00, do not come off bar until :60) Odd: rest Workout of the Day Every minute on the minute for 20 minutes Even: 1-3-5-7-9 thrusters (#135/#95) Odd: 6-9-12-15-18 deadlifts After completing...Read More

Pre WOD Dumbell bench press 5 X 15 Workout of the Day 16 minutes as many rounds as possible  30 double unders 15 wall ball shots (#20/#14) 30 double unders 15 kettlebell swings  Read More

Pre WOD Every 2 minutes on the minute for 10 minutes 3 deadlifts Workout of the Day 3 rounds for time 800 meter run 21 clean and jerks (#155/#105)Read More