Pre WOD Every minute on the minute for 12 minutes Even: 3 power cleans + 2 front squats = 1 push jerk Odd: 7 strict toes to bar Workout of the Day 16 minutes as many rounds as possible 6 pullups (Rx+.. chest to bar) 12 sandbag pull through pushups (#85/#60) 200 meter runRead More

Pre WOD “Death by Ring Dips” (Rx+…Muscle Ups) Workout of the Day For time 50-40-30-20-10 Russian kettlebell swings (24kg/16kg) (Rx+ 32kg/24kg) Abmat situps (Rx+ GHD situps 25/20/15/10/5) Double unders  Read More

Workout of the Day For time 40 wall ball shots 400 run 20 strict pullups 400 run 60 burpees 400 run 20 strict pullups 400 run 40 WB shotsRead More

Pre WOD Pause bench press (:02 pause with bar on chest) 5 X 8 Workout of the Day 6 rounds :30 AMRAP double kettlebell squat cleans (24kg/16kg) :30 AMRAP double KB bent over row :30 AMRAP ring dips 1:00 restRead More

Workout of the Day 24:00 as many rounds as possible 100 meter bear hug sandbag carry (#120/#85) 15 burpees 20/15 calorie bike  Read More

Pre WOD Alternating double tabata -barbell tricep extension -barbell curl *bar may not be set down Workout of the Day Every 4:00 for 24:00 100 meter farmers carry (32kg/24kg) 50 double unders AMRAP pullupsRead More

Pre WOD  4 rounds, not for time 7 weighted good mornings :30 hollow rock Workout of the Day 5 rounds 1:00 AMRAP wall ball shots (#20/#14)(RX+ #30/#20) 1:00 AMRAP hang power snatch (#75/#55)(RX+ #95/#75) 1:00 bike for max calories 1:00 restRead More

Pre WOD Strict press 5-5-5 Push press 3-3-3 Workout of the Day 5 rounds 2:30 250/200 meter row AMRAP power cleans (#135/#95) :30 restRead More

Workout of the Day With a partner for time 800 meter run with medball (4 X 200) 30 partner medball over bar toss 60 med ball partner situps Then, 10 rounds of…… P1: 25 meter MB overhead lunge P2: 5 burpees Then… 60 med ball partner situps 30 partner medball over bar toss 800 meter...Read More

Pre WOD “Bring Sally Up” Workout of the Day 14 minutes as many rounds as possible 12 hang DB split snatch (#70/#50) 48 double undersRead More