Pre WOD 5 minutes as many reps as possible Double kettlebell front rack  lunges *KB’s may not be set down Workout of the Day 14 minutes as many rounds as possible 7 power snatches (#115/#85) 7 lateral over the bar burpees 7 strict pullupsRead More

Pre WOD Back squat 5 X 3 Workout of the Day 3 rounds as many reps/cals as possible 1:00 sandbag cleans (#105/#75) 1:00 Assault bike 1:00 pushups 1:00 restRead More

Workout of the Day Complete for time with a partner 4 X 400 meter run 100 sandbag front rack lunges 75 SB over the shoulder 50 SB front squats 25 SB clean and jerks 2 X 200 meter runRead More

Pre WOD Bench Press 5 X 3 Workout of the Day For time 50 abmat situps – 25/20 cal bike – 10 deadlifts (#275/#195) 40 – 20/16 – 8 DL 30 – 15/12 – 6 DL 20 – 10/8 – 4 DL 10 – 5/4 – 2 DLRead More

Workout of the Day For time 21 hang power snatches (#95/#65) 200 meter run 21 overhead squats 200 meter run 15 HPS 200 meter run 15 OHS 200 meter run 9 HPS 200 meter run 9 OHS 200 meter run Post WOD 40 barbell rolloutsRead More

Workout of the Day 7 rounds 3:30 100 meter farmers carry (24kg/16kg) 20 KB swings 10 pullups AMRAP burpees :30 rest *score total burpeesRead More

Pre WOD Every 2:30 for 6 rounds 5 front squats Workout of the Day For time 5-10-15-10-5 Ring dips Strict press (#75/#55) PushupsRead More

Workout of the Day 20 minutes as many rounds as possible 40 double unders 20 single arm DB clean and jerks (#50/#35) 20 double unders 20/15 calorie row Post WOD 3 rounds 30 band pull aparts 30 banded tricep extensionsRead More

Workout of the Day 7:00 100 double unders, then AMRAP.. 10 toes to bar 10 KB swings (24/16) 3:00 rest 7:00 100 DU’s, then. AMRAP… 10 goblet squats 10 burpees 3:00 rest 7:00 100 DU’s, then AMRAP… 10 pullups 100 meter runRead More

Pre WOD 5 rounds, not for time 5 sumo deadlifts 20 hollow rocks Workout of the Day 10 minutes as many rounds as possible 5 power cleans (#155/#105) 10/7 cal bike 15 wall ball shots (#20/#14)    Read More