Pre WOD Every 2 minutes on the minute for 12 minutes 1 power clean 1 hang power clean 1 hang squat clean Workout of the Day 5 rounds for time 20/15 calorie Assault bike 15 kettlebell swings (32kg/24kg) 10 toes to barRead More

Pre WOD 1 leg romanian deadlift 5 X 10 Workout of the Day 5 rounds for time 15 power snatch (#75/#55) 50 double undersRead More

Pre WOD Push/split jerk 5 X 2 Workout of the Day 20 minutes as many rounds as possible 200 meter run 20 burpees 20 calorie row 20 wall ball shots (#20/#14)  Read More

Pre WOD Every 4 minutes on the minute for 16 minutes 10 back squats Workout of the Day 5 rounds 1:30 5 strict pullups 10 deadlifts (#225/#155) AMRAP box jumps (24″/20″) :30 rest *score total box jumpsRead More

Workout of the Day 10 rounds for time 250/200 meter row 15/10 pushups 30 abmat situps *30:00 time capRead More

Workout of the Day 3 rounds for time 30/20 calorie Assault bike 50 goblet squats (24kg/16kg) 30 burpees * every 4 minutes on the minute complete a 100 meter farmers carry (2 X 24kg/16kg)Read More

Workout of the Day 35 minutes as many rounds as possible 400 meter run 8 DB thrusters (#50/#35) 3 rope climbs 11 box jumps (30″/24″)Read More

Pre WOD Every minute on the minute for 12 minutes 2 hang power snatches Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups    Read More

Workout of the Day 8:00 AMRAP 9 power cleans (#135/#95) 30 double unders 3:00 rest 6:00 AMRAP 6 power cleans (#155/#105) 40 double unders 3:00 rest 4:00 AMRAP 3 power cleans (#185/#125) 50 double undersRead More

Pre WOD 5 rounds not for time 10 DB bench press 10 double bent over KB rows Workout of the Day 3 rounds for time 20 toes to bar 10 sandbag cleans over the shoulder (#105/#70)  Read More