Pre WOD Push/split jerk 5 X 3 Workout of the Day Every minute on the minute for 15 minutes 1st min: 4 muscle ups or 8 ring dips 2nd min: 6 burpee box jump overs 3rd min: 8 chest to bar pullups or 12 chin over bar pullups  Read More

Workout of the Day For time with a partner P1: 100 burpees / P2: Wall sit P1: 100 toes to bar / P2: deadlift (#205/#145) P1: 100 wall ball shots (#20/#14) / P2: front plank  Read More

Workout of the Day 25 minutes as many rounds as possible 20 kettlebell snatches (24kg/16kg) 20/15 calorie Assault bike 20 goblet squats 20/15 calorie rowRead More

Workout of the Day “Bradshaw” 10 rounds for time 3 Handstand push-ups 6 deadlifts (#225/#155) 12 Pull-ups 24 Double-undersRead More

Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 60 double unders 30 DB snatch (#50/#35) 60 DU’s 30/21 calorie row 60 DU’s 30 toes to bar 60 DU’s 30/21 cal row 60 DU’s 30 DB sntachRead More

Workout of the Day “Macho Man” Every minute on the minute for 20 minutes 3 power cleans (#185/#125) 3 front squats 3 push pressRead More

Pre WOD Front rack weighted step ups 5 X 10 Workout of the Day 5 rounds 3:00 20 wall ball shots (#20/#14) 40 double unders Row for max calories 1:00 restRead More

Workout of the Day For time 1K row, then… 10-9-8-7-6-5-4-3-2-1 Power clean (#155/#105) Strict pullups Then… 1K rowRead More

Workout of the Day 4 rounds for time 20 wall ball shots (#20/#14) 20 sumo deadlift high pulls (#75/#55) 20 box jumps (24″/20″) 20 push press (#75/#55) 20 calorie rowRead More

Pre WOD Every 3 minutes on the minute for 15 minutes 5 front squats Workout of the Day 5 rounds for time 20/15 calorie Assault bike 15 pushups 10 kettlebell swings (32kg/24kg)Read More