Workout of the Day Dumbbell “Lynne” 5 rounds Max reps DB bench press (.6 / .4 BW) Max reps pullups *no rest between BP and pullups, rest as necessary between rounds *score total reps  Read More

Pre WOD 2 X 5 rounds of… 10 behind he head BB tricep extensions 10 BB curls *do each set of 100 reps without putting bar down Workout of the Day For time 21 front squats (#135/#95) 21 KB swings (32kg/24kg) 30 cal Assault bike 15 FS 15 KB swings 30 cal Assault bike 9...Read More

Workout of the Day 40 minutes as many rounds as possible 400 run 3 rope climbs 500 meter row 15 ring pushups  Read More

Pre WOD Bench press 5 X 10 Workout of the Day For time 1000 meter row, then… 30 DB snatches (#50/#35) 15 burpee box jumps 20 DB snatches 10 burpee box jumps 10 DB snatches 5 burpee box jumps  Read More

Workout of the Day With a partner 7:00 P1: 200 meter run P2: AMRAP burpees 3:00 rest 7:00 P1: 15/12 calorie Assault bike P2: AMRAP kettlebell swings (24kg/16kg) 3:00 rest 7:00 P1: 50 double unders P2: AMRAP toes to barRead More

Workout of the Day 4 rounds for time 21 bench press (#135/#95) 15 pullups 400 meter run  Read More

Pre WOD Every 2:00 on the minute for 12:00 1 clean pull 1 power clean 1 hang squat clean Workout of the Day 2K row for timeRead More

Workout of the Day 2 rounds for time 300/225 row 30 squats 20 ring dips 300/225 row 30 squats 25 hand release pushups 300/225 row 30 squats 30 push press (#75/#55)  Read More

Workout of the Day 4 rounds for quality 6 weighted pullups (#45/#25) 12 weighted good mornings (#95/#65) 18 GHD situps 200 meter DB carry (#50/#35) (1st 50m: 1 DB overhead / 1 front rack position 2nd 50m: same but switch arms 3rd 50m: farmers carry 4th 50m: both DB’s in front rack)Read More

Pre WOD Every 3 minutes on the minute for 15 minutes 5 Pendlay rows 10 DB pullovers 30 band pull aparts Workout of the Day 15 minutes as many rounds as possible 30/21 calorie row 15 kettlebell swings (24kg/16kg) 30 abmat situps 15 goblet squats RX+.. 32kg/24kg / 15 GHD situpsRead More