Pre WOD EMOM 0:00-3:00 3 power snatches EMOM 4:00-7:00 2 power snatches EMOM 7:00-10:00 1 power snatch Workout of the Day For time 40 overhead walking lunge steps (#45/#25) 4 rope climbs 30 OH walking lunge steps 3 rope climbs 20 OH walking lunge steps 2 rope climbs 10 OH walking lunge steps 1 rope...Read More

Pre WOD Close grip bench press 5 X 10 Workout of the Day 15 minutes as many rounds as possible 10 DB thrusters (#50/#35) 50 double unders 10 burpeesRead More

Workout of the Day 24 minutes as many rounds as possible 6 power snatch (#95/#65) 12 pullups 18 box jumps (24″/20″) 24 calorie row 30 abmat situpsRead More

Pre WOD 1 arm DB row 5 X 20 Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 pushupsRead More

Workout of the Day 10 back squats (#185/#125) 1 mile Assault bike 10 back squats Rest 3:00 between rounds *post fastest and slowest roundRead More

Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats)(4/8/12- woman’s RX)  Read More

Pre WOD Turkish get up 3-3-2-2-1-1 Workout of the Day 15 minutes as many rounds as possible 30 double unders 15 power cleans (#115/#80) 30 double unders 15 toes to barRead More