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

Pre WOD In 15-20 minutes, find your heaviest 1 rep front squat Workout of the Day 10 rounds for time 1 rope climb 5 front squats (65%) 25 double undersRead More

Workout of the Day 5 rounds for time 400 meter run 30 pushups 30 GHD situpsRead More

Workout of the Day 2 rounds for time  50 push jerks (#95/#65) 50/35 calorie Assault bike 50 deadlifts (#185/#125) 50 calorie rowRead More

Workout of the Day With a partner… 8:00 P1: 400 meter run P2: AMRAP of… 7 pullups 14 wall ball shots (#20/#14) 3:00 rest 8:00 P1: 30/24 cal Assault bike P2: AMRAP of… 7 pushups 14 box jumps (24’/20″) 3:00 rest 8:00 P1: 500/400 meter row P2: AMRAP of… 7 burpees 14 KB swings (24kg/16kg)...Read More

Workout of the Day In 20 minutes… Complete as many double KB front rack squats as possible *every time you break, complete.. 5 burpees 10 box jumps (24″/20″) 15 abmat situps Post WOD 100 banded bicep curls 100 banded tricep extensionsRead More