Workout of the Day For time 10 rounds 5 strict pullups 10 reps of each dumbbell movement (each round new movement) 15 abmat situps Rd 1: DB push press (#50/#35) Rd 2: DB burpee Rd 3: DB cleans Rd 4: DB bench press Rd 5: DB lunges Rd 6: DB front squats Rd 7: DB row Rd 8:...Read More

Workout of the Day With a partner for time 400 meter farmers carry (24kg/16kg) 4 rope climbs 10 squat cleans (#135/#95) 400 meter farmers carry 6 rope climbs 20 squat cleans 400 meter farmers carry 8 rope climbs 40 squat cleansRead More

Pre WOD Every  minute on the minute for 14 minutes 1 power snatch 1 hanging power snatch 1 overhead squat Workout of the Day 5:00 AMRAP wall ball shots (#20/#14) 2:00 rest 5:00 maximum Assault bike calories 2:00 rest 5:00 AMRAP kettlebell swings (24kg/16kg)  Read More

Workout of the Day 14 minutes as many rounds as possible 7 power cleans (#155/#105) 7 burpees 7 chest to bar pullups Post WOD 40 barbell rolloutsRead More

Pre WOD 4 rounds not for time 10-15 GHD situps 10 weighted good mornings Workout of the Day 20 minutes as many rounds as possible 20 calorie row 20 DB snatches (#50/#35) 200 meter runRead More

Workout of the Day Every 4:00 for twenty mintes 21/15 calorie Assault Bike 15 deadlifts (#185/#125) 50 meter overhead sandbag carry (#70/#55)Read More

Pre WOD Front squat 5 X 3 Workout of the Day 15 minutes as many rounds as possible 5 strict pullups 10 sandbag cleans (#105/#70) 20 abmat situps  Read More

Workout of the Day 20 minutes as many rounds as possible with a partner P1: 400 meter run P2: AMRAP 10 pullups 10 push press (#85/#65) 10 sumo deadlift high pull  Read More

Workout of the Day 5 rounds 3:00 max Assault Bike calories 2:00 max calories row 1:00 AMRAP double unders 2:00 restRead More

Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 27-21-15-9-3 Calorie row Strict DB press (#35/#20) DB weighted step overs (24″/20″)  Read More