Workout of the Day 5 rounds 3:30 18/13 calorie row 100 meter farmers carry (32kg/24kg) AMRAP muscle ups :30 restRead More

Workout of the Day 18 minutes as many rounds as possible 21/15 calorie Assault bike 15 strict pullups 15 DB deadlifts (#50/#35) 15 DB front squats Post WOD 4 X 50 meter banded partner sprintsRead More

Pre WOD Pause bench press (:03 pause on chest) 5 x 5 Workout of the Day 3 rounds for time 24/17 calorie row 21 wall ball shots (#20/@124) 18 alternating DB snatches (#50/#35) 15 burpees over DBRead More

Workout of the Day For time 50 ft walking lunge (#50/#35) 45 deadlifts (#95/#65) 40 wall ball shots (#20/#14) 35 power cleans (#95/#65) 30 burpees 25 push press 20 DB snatch (#50/#35) 15 toes to bar 10 X 10 meter shuttle sprint 5 devils press (#50/#35)  Read More

Pre WOD Every 2 minutes on the minute for 10 minutes 3 man makers Workout of the Day Quadruple Tabata -bike for cal -wall ball shots (#20/#14) -box jumps (24″/20″) -jumping lunges *complete 8 intervals of each movement before moving to next *post total of lowest rep round of each movement  Read More

Pre WOD Strict press 3 X 5 Push press 3 X 3 Workout of the Day 2:30 300/225 meter row AMRAP sumo deadlift high pull (#95/#65) :30 restRead More

Pre WOD 4 rounds, not for time 5 deadlifts 5-10 strict knees to elbows Workout of the Day 12 minutes as many rounds as possible 18 kettlebell swings (24kg/16kg) 9 pullups 100 meter runRead More

Workout of the Day 3 rounds for time 27/21 calorie bike 21 power cleans (#115/#85) 15 burpee box jumps (#24/#20) Post WOD 40 barbell rolloutsRead More

Pre WOD Front rack weighted step ups 4 X 10 Workout of the Day 3 rounds 4:00 15/12 calorie row 40 double unders AMRAP handstand pushups 1:00 rest  Read More

Workout of the Day With a partner for as many reps as possible 7:00 P1: 15 burpees P2: AMRAP DB front rack lunges (#50/#35) 4:00 rest 7:00 P1: 15/12 calorie row P2: AMRAP Kb swings (24kg/16kg) 4:00 rest 7:00 P1: 15/12 calorie bike P2: AMRAP toes to barRead More