Pre WOD Overhead squat 5 X 5 Workout of the Day Every minute on the minute for 14 minutes Even min: 5 power snatch (athlete choice) Odd: 39 abmat situpsRead More

Pre WOD 4 rounds, not for time 7 kettlebell floor press to strict press 10 DB weighted step downs Workout of the Day 15 minutes as many rounds as possible 12 sandbag over the shoulder (#70/#55) 12 pullups 48 double undersRead More

Pre WOD Back squat 5 X 5 Workout of the Day 15 minutes as many rounds as possible 20/15 calorie row 15 wall ball shots (#20/#14) 10 burpees  Read More

Pre WOD Every 2 minutes on the minute for 14 minutes Power clean + R leg lunge + L leg lunge (3X) Workout of the Day For time 5-10-15-20-15-10-5 Push press (#75/#55) Ring dips PushupsRead More

Workout of the Day 25 minutes as many rounds as possible with a partner P1: 2 rounds of “Cindy” (5 pullups/10 pullups/15 squats) P2: 1 rounds of “DT” (12 deadlifts/9 hang power cleans/6 push jerks)(#155/#105) 200 meter run after each round *switch after every roundRead More

Workout of the Day 5 rounds 3:00 18/15 cal row 10 box jumps 24/20 AMRAP double KB squat 24/16 2:00 restRead More

Workout of the Day Every minute on the minute for 32 minutes 1st min: 10 strict pullups 2nd min: 20 hollow rocks 3rd min: 10 ring dips 4th min: 10 back extensionsRead More

Pre WOD Seal row 5 X 7 Workout of the Day 10 rounds :40 AMRAP kettlebell swings (24kg/16kg) :20 rest :40 AMRAP 10 meter shuttle sprints :20 restRead More

  Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 squat cleans 155/105 *50 DU’s after each setRead More

Pre WOD Bench press 5 X 5 Workout of the Day 5 rounds for time 250 meter row 10 sumo deadlift high pulls (#95/#65)Read More