Pre WOD 5 rounds, not for time 10 archer ring pushups 10-15 GHD situps Workout of the Day 3 rounds for time 30 squats 15 push jerks (#115/#85)Read More

Pre WOD 50 calorie Assault bike for time Workout of the Day 5 rounds for time 10 DB deadlifts (#50/#35) 10 DB hang power cleans 10 front squats 10 DB push pressRead More

Workout of the Day 15 minutes as many rounds as possible 200 meter run 7 burpees 7 power cleans (#135/#95) Post WOD 40 barbell rolloutsRead More

Pre WOD “Death by strict pullups” Workout of the Day “Fight Gone Bad” 5 rounds as many reps/calories as possible 1:00 wall ball shots (#20/#14) 1:00 sumo deadlift high pull 9375/#55) 1:00 box jumps (20″) 1:00 push press 1:00 row for calories 1:00 rest  Read More

Workout of the Day With a partner, complete 3 rounds for time P1: 30 toes to bar P2: hang from bar P1: 30 wall ball shots (#20/#14) P2: handstand hold P1: 30 box jumps (24″/20″) P2: bottom of squat holdRead More

Workout of the Day 25 minutes as many rounds as possible 10 power snatches (#115/#85) 20 pushups 40/32 calorie Assault bike 80 meter farmers carry (32kg/24kg)Read More

Pre WOD 5 rounds, not for time 5 bent over barbell rows 10 strict toes to bar Workout of the Day 11 minutes as many rounds as possible 250/200 meter row 50 double undersRead More

Workout of the Day “Hotshots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter RunRead More

Pre WOD Back squat 5 X 7 Workout of the Day 5 rounds :40 AMRAP DB walking lunge steps (#35/#25) :20 rest :40 AMRAP DB strict press :20 rest :40 AMRAP renegadw rows :20 restRead More

  Workout of the Day Every minute on the minute for 16 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD Every minute on the minute for 12 minutes 1st min: :20 L-sit 2nd min: 20 hollow rocks 3rd min: 20 abmat situpsRead More