Pre WOD Every minute on the minute for 10:00 2 high hang power cleans + 2 hang power cleans Workout of the Day 3 rounds for time 20 alternating hang DB snatch (#50/#35) 20 pushups 15/12 calorie row 15 down upsRead More

Pre WOD In 12:00, find your heaviest 4 rep bench press Workout of the Day Every minute on the minute for 6:00 Even: AMRAP box jumps (24″/20″) Odd: 200 meter run -1:00 rest- Every minute on the minute for 6:00 Even: AMRAP DB goblet squats (#35/#25) Odd: 200 meter run    Read More

Pre WOD In 12:00, build up to your heaviest 2 rep deadlift Workout of the Day For time 21-15-9 Deadlift (#225/#155) Pullups -2:00 rest- 9-12-15 Deadlift (#185/#105) Burpee pullupsRead More

Pre WOD In 12:00 build to your heaviest 2 rep push press Workout of the Day 14:00 as many rounds as possible 5 push press (#135/#95) 15/12 calorie bike 25 kettlebell swings (24kg/16kg)Read More

Pre WOD Every minute on the minute for 6:00 10 hand release pushups Max reps shoulder taps Workout of the Day Every minute on the minute for 24:00 1st min: cardio of choice 2nd min: weighted russian tists 3rd min: DB renegade rows 4th min: burpeesRead More

Pre WOD Every 2:00 for 6 sets Push press 6-4-2-6-4-2 *second set of 6/4/2 heavier than first set of 6/4/2 Workout of the Day 8 rounds of each. :20 on / :10 off  Tabata push press (#75/#55) 1:00 rest Tabata slam balls (#30/#20) 1:00 rest Tabata hollow rocks  Read More

Pre WOD Every 2:30 for 6 sets Front squat 6-4-2-6-4-2 *second set of 6/4/2 heavier than first set of 6/4/2 Workout of the Day 12:00 as many rounds as possible 7 front squats (#135/#95) 7 toes to bar 7 kettlebell swings (32kg.24kg) 7 pushupsRead More

Pre WOD Every :30 for 5 sets 4 Hang Power Cleans -Rest 1:00 & Increase Load Every :30 for 5 sets 4 Hang Power Cleans Workout of the Day Every 3:00 for 12:00 10 Hang Power Cleans (115/75) 10 Box Jumps (24/20) 200m RunRead More

Pre WOD Every 2:30 for 4 sets Bench press 4-4-4-4 Workout of the Day 10:00 as many rounds as possible 5-10-15 and so on… Wall Balls (20/14) 10-20-30 and so on… Double UndersRead More

Pre WOD Every 2:30 for 6 sets Deadlift 6-4-2-6-4-2 *second set of 6/4/2 heavier than first set of 6/4/2 Workout of the Day For time 10 DB burpees (#35/#25) 200 run 30 DB weighted situps 40 deadlifts (#185/#125) 30 DB weighted situps 200 run 10 DB burpeesRead More