Pre WOD Overhead squat 5 X 10 Workout of the Day “GI Jane” 100 burpee pullups for timeRead More

Pre WOD 4 rounds not for time 10 1 arm bent over DB rows (10R/10L) 20 hollow rocks Workout of the Day For time 30-24-18-12-6 Calorie row KB swings (32kg/24kg)  Read More

Pre WOD Back squat 5-5-3-3-1-1 Workout of the Day Every minute on the minute for 10 minutes 9 sumo deadlift highpulls (#95/#65) 6 hang power cleans 3 push pressRead More

Workout of the Day For time 50 strict pullups 100 pushups 150 abmat situps 200 walking lunge stepsRead More

Workout of the Day With a partner for time 150 front squats (#45/#35) Alternate with partner every 50 double unders 3:00 rest 150 KB swings Alternate with partner every 15 cal row 3:00 rest 150 goblet lunges Alternate with partner every 10 burpees 3:00 rest 150 pullups Alternate with partner every 30 situpsRead More

Workout of the Day For time 75 dumbbell snatch (#40/#25) 50 hand release pushups 100 double unders 75 wall ball shots (#20/#14) 50 box jumps (24″/20″) 100 double unders 75 DB goblet squats (#40/#25) 50 toes to bar 100 double undersRead More

Pre WOD Deadlift 4 X 10 Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 10 push press (#95/#65)Read More

Every minute on the minute for 40 minutes 1st min: 10 V-ups 2nd min: 10 ring dips 3rd min: 10 pistols 4th min: 5-10 strict pullupsRead More

Pre WOD Every 2 minutes on the minute for 14 minutes 3 back squats Workout of the Day 14 minutes as many rounds as possible 40 meter sandbag bear crawl (#105/#70) 20 jumping squatsRead More

Pre WOD Bench press 5 X 5 Workout of the Day 7 rounds 2:00 AMRAP 5 DB power cleans (#50/#35) 5 burpees 1:00 restRead More