Workout of the Day For time 400 run with med ball (#20/#14) 40 MB burpees 40 pullups 300 run with MB 30 MB burpees 30 pullups 200 run with MB 20 MB burpees 20 pullups 100 run with MB 10 pullups  Read More

Pre WOD  Bulgarian split squat 5 X 7 Workout of the Day 5 rounds for time 15 DB deadlifts (#50/#35) 30 russian twists (#20/#14) 45 double undersRead More

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 strict press 2nd min: 5 bent over BB row 3rd min: rest Workout of the Day 5 rounds for time 15/12 calorie bike 10 burpees 3:00 rest 5 rounds for time 15/12 calorie row 10 box jumps (24″/20″)Read More

Pre WOD Every 3:00 minutes on the minute for 15:00 5 back squats *perform 10 jumping squats as explosively as possible immediately after each set Workout of the Day 12 minutes as many rounds as possible 8 calorie row 12 kettlebell swings (32kg/24kg) 16 abmat situps  Read More

Workout of the Day With a partner for time 500 row/30 cal bike (done at the same time) then… 100 russian twists 80 KB swings 60 wall ball shots 40 box jumps 20 burpees 4 X 100 meter sprints 20 burpees 40 box jumps 60 wall ball shots 80 KB sings 100 russian twists Then…....Read More