Pre WOD 5 rounds not for time 10 DB bench press 10 double bent over KB rows Workout of the Day 3 rounds for time 20 toes to bar 10 sandbag cleans over the shoulder (#105/#70)  Read More

Pre WOD Thruster 5X 5 Workout of the Day 15 minutes as many rounds as possible 15/10 calorie Assault bike 10 wall ball shots (#20/#14) 5 deadlifts (#275/#195)    Read More

Workout of the Day In 14 minutes, climb as far up th ladder in reps as possible 2-4-6-8-etc…. of, Wall ball shots (#20/#14) Box jumps (24″/20″) 3:00 rest In 14 minutes, climb as far up th ladder in reps as possible 2-4-6-8-etc…. of, Kettlebell swings (24kg/16kg) BurpeesRead More

Workout of the Day 4 rounds for time 400 meter run 20 pullups 30 pushups 40 situps 50 squatsRead More

Workout of the Day 1000 meter row 15 power cleans (#155/#105) 15 toes to bar 750 row 12 PC’s 12 T2B 500 row 9 PC’s 9 T2B 250 row 6 PC’s 6 T2BRead More

Pre WOD Every minute on the minute for 12 minutes Even: 5 strict press (athletes choice weight) Odd: 5 weighted pullups Workout of the Day 7 rounds 1:00 bike for max calories :30 rest 1:00 AMRAP sandbag step ups (#70/#55) :30 rest  Read More