Pre WOD Tabata push press (#45/#35) *resting position is bar locked out overhead Workout of the Day 3 rounds 5:00 as many rounds as possible 18/13 calorie Assault bike 18 kettlebell swings (24kg/16kg) 18 burpees 2:00 restRead More

Pre WOD 1 arm dumbbell row 5 X 20 (10R/10L) Workout of the Day 18 minutes as many rounds as possible 4 power cleans (#185/#125) 8 toes to bar 12 ring pushupsRead More

Pre WOD Every 3 minutes on the minute for 15 minutes 5 back squats Workout of the Day 5 rounds for time 20 single arm overhead walking lunge steps (#50/#35) 50 double unders  Read More

Pre WOD Alternating double tabata -Med ball moutaun climbers -MB russian twists -Front plank feet on MB, toe taps -MB situps Workout of the Day 4 rounds 2:00 max cal Assault bike 2:00 AMRAP DB weighted step ups (#50/#35)(24″/20″) 1:00 restRead More

Workout of the Day 3 round “Jackie” 3 rounds for time of… 1ooo meter row 50 thrusters (#45/#35) 30 pullups  Read More

Workout of the Day For time 21 power cleans (#155/#105) 21 lateral burpees over bar 100 double unders 15 power cleans 15 lateral burpees over bar 100 double unders 9 power cleans 9 lateral burpees over bar 100 double undersRead More

Pre WOD Alternating tabata -BB curls -BB tricep extension Workout of the Day 20 minutes as many rounds as possible 25 kettlebell swings (32kg/24kg)(russian) 25 abmat situps 25/20 calorie row 25 abmat situpsRead More

Pre WOD Bench press 5 X 5 Workout of the Day 8:00 30/20 calorie Assault bike, then… AMRAP 8 goblet squats w/DB (#50/#35) 8 pushups 3:00 rest 8:00 30/20 calorie row, the…. AMRAP 8 DB snatches 8 box jumps (24″/20″)      Read More

Pre WOD Every 2 minutes on the minute for 12 minutes 1 power clean 1 hang squat clean 1 push jerk Workout of the Day 10 rounds for time 10 pullups 10 X 10 meter shuttle sprintsRead More

Pre WOD Deadlift 7-7-5-5-3-3 Workout of the Day 10 minutes as many rounds as possible 12/9 calorie Assault bike 12 kettlebell swings (32kg/24kg) 9 toes to barRead More