Pre WOD Find your heaviest 1 rep sandbag clean, then.. In 10 minutes, move it as far as you can, dropping it and picking it back up every 50 meters Workout of the Day “Jackie” For time 1000 meter row 50 thrusters (#45/#35) 30 pullupsRead More

Workout of the Day 5:00 AMRAP 5 power cleans (#95/#65) 10 box jumps (24″/20″) 2:00 rest 4:00 AMRAP 4 power cleans (#115/#85) 8 box jumps 2:00 rest 3:00 AMRAP 3 power cleans (#135/#105) 6 box jumps 2:00 rest 2:00 AMRAP 2 power cleans (#155/#125) 2:00 rest 1:00 AMRAP 1 power clean (#175/#145) 2 box jumpsRead More

Workout of the Day For time 400 meter sandbag carry (#65/#40)..complete 20 squats w/sandbag every 100 meters Then, 5 rounds of.. 15 kettlebell swings (24kg/16kg) 30 abmat situps 60 double unders Then, 400 meter sandbag carry (#65/#40)..complete 20 squats w/sandbag every 100 metersRead More

Pre WOD 1 leg romanian deadlift 5 X 10 (5R/5L) Workout of the Day 5 rounds 3:00 row 21/17 calories AMRAP DB bench press (#50/#35) 1:00 restRead More

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