Pre WOD Alternating tabata -BB curls -BB tricep extension Workout of the Day 20 minutes as many rounds as possible 25 kettlebell swings (32kg/24kg)(russian) 25 abmat situps 25/20 calorie row 25 abmat situpsRead More

Pre WOD Bench press 5 X 5 Workout of the Day 8:00 30/20 calorie Assault bike, then… AMRAP 8 goblet squats w/DB (#50/#35) 8 pushups 3:00 rest 8:00 30/20 calorie row, the…. AMRAP 8 DB snatches 8 box jumps (24″/20″)      Read More

Pre WOD Every 2 minutes on the minute for 12 minutes 1 power clean 1 hang squat clean 1 push jerk Workout of the Day 10 rounds for time 10 pullups 10 X 10 meter shuttle sprintsRead More

Pre WOD Deadlift 7-7-5-5-3-3 Workout of the Day 10 minutes as many rounds as possible 12/9 calorie Assault bike 12 kettlebell swings (32kg/24kg) 9 toes to barRead More