Pre WOD Thruster 5-5-3-3-1-1 Workout of the Day 14 minutes as many rounds as possible 10 ring rows 20 walking lunge steps 30 abmat situpsRead More

Pre WOD Bench press 5 X 7 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Pullups BurpeesRead More

Pre WOD 5 rounds for quality 10 dumbbell pullovers 10 knees to opposite elbow (strict) Workout of the Day 5 rounds for time 50 double unders 5 clean and jerks (#155/#105)Read More

Pre WOD 1 arm dumbbell row 5 X 20 (10R/10L) Workout of the Day “Fight Gone Bad” 3 rounds for max reps/calories 1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20?) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between...Read More

Workout of the Day With a partner.. 30 minutes as many rounds as possible 1 rope climb 3 handstand pushups 5 front squats (#135/#95)      Read More

Pre WOD 5 rounds not for time 5 deadlifts 10 double kettlebell abmat situps Workout of the Day 30 man makers for time (#40/#25)Read More

Pre WOD 5 rounds, not for time 5 L pullups 10 landmine twists (L+R=1) Workout of the Day 5 rounds 2:30   20/15 calorie row AMRAP power clean (#185/#125) 1:00 restRead More

  Pre WOD Every 3 minutes on the minute for 18 minutes complete.. 5 back squats Building weight Workout of the Day 3 rounds for time 20 hang power snatch (#75/#55) 15 box jumps (24″/20″) 10 lateral over the bar burpees  Read More

Pre WOD Push press 5 X 5 Workout of the Day 4 rounds 3:00 as many rounds as possible 15 kettlebell swings (24/16) 10 weighted box step overs (24″/20″) 5 strict toes to bar 1:00 rest    Read More

Pre WOD 20 muscle ups (strict if possible) or MU skill work OR 40 ring rows and 40 ring dips (partition as necessary) Workout of the Day For time 1000 meter row 100 double unders 800m row 80 DU’s 600m row 60 DU’s 400m row 40 DU’s 200m row 20 DU’s  Read More