Pre WOD Dumbbell bench press 5 X 7 Workout of the Day 3:00 AMRAP 15/12 calorie row 12 power snatches (#95/#65) 3:00 rest 3:00 AMRAP 15/12 calorie row 8 power snatches (#115/#80) 3:00 rest 3:00 AMRAP 15/12 calorie row 4 power snatches (#135/#95)  Read More

Pre WOD Deadlift 6 X 3 Workout of the Day In 12 minutes, climb up the ladder in reps as far as possible 2 overhead weighted lunge steps (#45/#25) 2 box jumps (24″/20″) 2 kettlebell swings (24kg/16kg) 4/4/, 6/6/6, etc……Read More

Workout of the Day With a partner, complete as many rounds as possible in 30 minutes P1: 40 meter sandbag bear crawl pull through P2: Wall sit *after each round partners do 20 meter wheelbarrowRead More

Workout of the Day Every minute on the minute for 20 minutes Even minutes: 15/12 calorie row Odd minutes: 1 round of “Cindy” (5 pullups/10 pushups/15 squats) Post WOD 4 X 15 GHD situps or 4 X 10 strict toes to bar or 4 X 10 barbell rollouts or 4 X 25 abmat situpsRead More

Pre WOD Tempo back squat 32X1 5 X 7 Workout of the Day 12 minutes as many rounds as possible 4 goblet lunges (32kg/24kg)(L+R=1) 8 ring rows 12 KB swings  Read More

Pre WOD 5 rounds not for time 5 bent over barbell rows 15 straddle V-ups Workout of the Day 15 minutes as many rounds as possible 30 double unders 20 DB snatches (#50/#35) 10 burpee box jump overs (24″/20″)Read More

Pre WOD Every minute on the minute for 10 minutes Even: 1 strict pullup every :05 for :45 without coming off bar Odd: 10 seesaw kettlebell press Workout of the Day 5 rounds for time 200 meter run 20 wall ball shots (#20/#14) 10 hang power clens (#135/#95)Read More