Pre WOD Thruster 5 X 3 Workout of the Day 4 rounds 1:00 max distance sled drive (10M high push/10M low push) (#70/#45) :30 rest 1:00 AMRAP pullups :30 rest 1:00 AMRAP weighted DB step ups (#30/#20) :30 restRead More

Pre WOD 5 rounds, not for time 50 meter banded partner sprints 10-15 GHD situps Workout of the Day 9 rounds for time 3 squat cleans (#155/#105) 6 ring dipsRead More

Workout of the Day Tabata – Sandbag burpee cleans (#65/#40) -Sandbag shoulder squats -Sandbag shoulder to shoulder -Sandbag reverse rotational lunges Post WOD 10 second pull up challengeRead More

Workout of the Day For time 1 mile run with med ball (#20/#14) then 3 rounds of .. 15 wall ball shots 1 rope climb 800 meter run with med ball, then 2 rounds of … 15 wall ball shots 1 rope climb 400 meter run with med ball, then 1 rounds of … 15...Read More

Workout of the Day 6 rounds 1:30 row for max calories :30 rest :1:30 AMRAP sandbag throw over bar (#65/#40) :30 rest    Read More

Pre WOD Dumbbell strict press 5 X 8 Workout of the Day Every 2 minutes on the minute for 20 minutes 200 meter run 3 deadlifts AMRAP weighted situps (#45/#25)Read More

Workout of the Day  Read More

Pre WOD Every minute in the minute for 12 minutes 5 strict or weighted pullups 5-7 strict dips (2 sec pause in bottom position) Workout of the Day 14 minutes as many rounds as possible 7 DB squat cleans (#50/#35) 14 hand release pushups 21 lateral jumps over barbellRead More

Pre WOD Weighted sandbag step ups 5 X 10 (5R/5L) Workout of the Day 20 minutes as many rounds as possible 100 meter overhead sandbag carry (#65/#40) 15 toes to bar 50 double undersRead More

Pre WOD Accumulate 10 minutes in front plank position *every break do 10 back extensions Workout of the Day For time 800 meter run 40 box jumps (24″/20″) 40 kettlebell swings (24kg/16kg) 600 meter run 30 BJ’s 30 KB swings 400 meter run 20 BJ’s 20 KB swings 200 meter run 10 BJ’s 10 KB...Read More