Pre WOD Alternating kettlebell push press 5 X 10 Workout of the Day 4 rounds for time 200 meter run 15 power cleans (#135/#95) 200 meter run 15 pullupsRead More

Workout of the Day 5 rounds for time 25 wall ball shots (#20/#14) 20/15 calorie Assault bike 15 box jumps (24″/20″) 10 pullupsRead More

Workout of the Day For time 911 meter row 110 sandbag weighted step ups (#40) 343 meter run 2001 meter Assault bike “Hero” version… 2 roundsRead More

Workout of the Day Every 5 minutes on the minute for 25 minutes complete…. 20/15 calorie row 15 burpees 50 double unders 15 kettlebell swings (32kg/24kg) *score slowest round  Read More

Workout of the Day For time 7 wall walks, then…. 3 rounds of 20/15 calorie Assault bike 20 toes to bar 20 burpee box jump overs (24″/20″) 100 meter farmers walk (32kg/24kg) 20 wall ball shots (#20/#14) then… 7 wall walks *40 min time capRead More

Pre WOD 5 rounds, not for time 5 deadlifts 5-10 strict knees to elbows Workout of the Day   12 minutes as many rounds as possible 8 hanging split snatch (#75/#55)(alternate legs) 8 lateral burpees over barRead More

Pre WOD Every 3 minutes for 18 minutes 7 front squats Workout of the Day 5 rounds for time 3 muscle ups 15 kettlebell swings (24kg/16kg) 30 double undersRead More

  Workout of the Day 3 rounds for time 400 meter run 20 push press (#95/#65) 500 meter row 20 sumo deadlift highpull  Read More

Workout of the Day Every minute on the minute for 30 minutes 1st min: 10 calorie Assault bike 2nd min: 20 KB swings (russian)(32kg/24kg) 3rd min: 100 meter run 4th min: 100′ suitcase carry (32kg/24kg) 5th min: 100′ waiters walk (24kg/16kg) 6th min: 15 toes to barRead More

Pre WOD Back squat 5 X 3 Workout of the Day 100 wall ball shots for time *every break do 10 pullups and 10 burpeesRead More