Pre WOD Back squat 4 X 10 Workout of the Day 10 rounds :30 max Assault bike calories :30 amrap ring dipd :30 restRead More

Pre WOD Every minute on the minuute for 12 minutes 1st min: 4 strict or weighted pullups 2nd min: 8 bent over barbell rows 3rd min: 12 ring rows Workout of the Day 12 minutes as many rounds as possible 21 kettlebell swings (24kg/16kg) 14 reverse goblet lunges 7 push jerks (#155/#105)  Read More

Pre WOD 5 rounds, not for time 5 sumo deadlifts 10 1 arm kettlebell situps Workout of the Day 15 minutes as many rounds as possible 10 dumbbell bench press (#50/#35) 20/15 calorie row 30 double undersRead More

Workout of the Day 20  minutes as many rounds as possible 4 power cleans 8 toes to bar 12 sandbag step upsRead More

Workout of the Day For time 1 mile run, then 10 rounds of… 7 thrusters (#75/#55) 7 pullups 7 burpeesRead More

Workout of the Day 5:00 AMRAP sandbag get ups (#105/#75) 2:00 rest 5:00 bike for max calories 2:00 rest 5:00 AMRAP sandbag over the shoulder 2:00 rest 5:00 max meters farmers carry (24kg/16kg)  Read More