Pre WOD 5 rounds not for time 10 reverse lunge steps, front foot elevated 20 hollow rocks Workout of the Day “GI Jane” 100 burpee pullups for timeRead More

Pre WOD Every minute on the minute for 12 minutes 2 power cleans Workout of the Day 15 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 ring dipsRead More

Pre WOD Thruster 5 X 5 Workout of the Day For time 3-6-9-12-15-12-9-6-3 Power snatch (#95/#65) Box jump (24″/20″)Read More

Pre WOD 5 rounds :30 AMRAP renegade rows :10 rest :20 AMRAP ring rows :60 rest Workout of the Day Tabata -lateral jumps over bar -squats -pushups -jumping lunges Complete all 8 intervals of each movement before moving to next *score is lowest interval of each movement added togetherRead More

Pre WOD Every minute on the minute for 18 minutes 1st min: 5 bench press 2nd min: max unbroken reps of strict pullups 3rd min: rest Workout of the Day 10 minutes as many rounds as possible 5 1 arm dumbbell thrusters R (#50) 5 burpees 5 1 arm dumbbell thrusters L 5 burpees  Read More

Workout of the Day 30 minutes as many rounds as possible 10 sandbag cleans over the shoulder (#105/#70) 100 meter sprint 10 sandbag sprints 100 meter sprintRead More

Pre WOD Every minute on the minute for 14 minutes Even: 7 ring dips Odd: 7 Pendlay rows Workout of the Day 4 rounds for time 50 double unders 25 calorie row 400 meter runRead More

Pre WOD Every 3:00 for 15 minutes 7 front squats Workout of the Day 4 rounds as many rounds as possible 1:00 box jumps (24″/20″) 1:00 kettlebell swings (24kg/16kg) 1:00 abmat situps 1:00 restRead More

Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day 18 minutes as many rounds as possible 18 calorie row 15 wall ball shots (#20/#14) 12 DB snatches (#50/#35) 9 toes to barRead More

Pre WOD Every minute on the minute for 15 minutes 1st min: 3 deadlifts 2nd min: 5-10 strict toes to bar 3rd min: rest Workout of the Day 20 minutes as many rounds as possible 10 thrusters (#95/#65) 10 strict pullupsRead More