Pre WOD Squat clean 5-5-3-3-1-1 Workout of the Day Assault bikr for time 50 calorie Assault bike for time OR 500 meter row for timeRead More

Workout of the Day “Mike Goerne” For time 40 calorie row 37 DB bench press (#50/#35) 37 deadlifts (#185/#125) 100 double unders 37 thrusters (#75/#55) 37 box jumps (24″/20″) 100 double unders 37 burpees 37 DB weighted step ups (#35/#25)(24″/20″) 40 calorie rowRead More

Workout of the Day With a partner for as many reps as possible 10:00 AMRAP 10 DB snatch (#50/#35) 10 box jumps (24″/20″) 3:00 rest 7:00 AMRAP 10 kettlebell swings (24kg/16kg) 10 toes to bar 3:00 rest 4:00 AMRAP 10 wall ball shots (#20/#14) 20 double undersRead More

Workout of the Day 5 rounds 15 front squats (#135.#95) 15 calorie Assault bike 15 pullups 1:00 rest *post time of slowest roundRead More

Pre WOD Every 2 minutes on the minute for 10 minutes 7 deadlifts 5 hang power cleans 3 split jerks Workout of the Day 2 rounds for time 30/21 calorie Assault bike 30 kettlebell swings (24kg/16kg) 30 /21 calorie row 30 abmat situpsRead More

Pre WOD Accumulate 2:00 in each of the following positions -weighted back extension static hold -L-sit -chin over bar hold Workout of the Day 10 minutes as many rounds as possible 30 double unders 15 power snatches (#75/#55)Read More

Pre WOD Kettlebell Z press 5 X 7 Workout of the Day 4 rounds 1:00 AMRAP double KB front rack lunge 1:00 AMRAP burpees 1:00 max 10 meter farmers carry (32kg/24kg) 1:00 rest  Read More

Pre WOD Back squat 5 X 5 Workout of the Day 12 minutes as many rounds as possible 250/200 meter row 20 wall ball shots (#20/#14)  Read More

Workout of the Day With a partner for time 5 rounds of… 15 kettlebell swings (32kg/24kg) 15 box jumps (24″/20″) 15 calorie row 225 double unders 3 rounds of… 30 KB swings 30 BJ’s 30 cal row 1 rounds of… 60 KB swings 60 BJ’s 60 calorie rowRead More

Workout of the Day 20 minutes as many rounds as possible 30 DB hang clean and jerks (#50/#35) 25/28 calories on Assault bike 20 lateral over the bar burpees 15 deadlifts (#245/#165)  Read More