Pre WOD Every minute on the minute for 14 minutes Even: Power clean Hand power clean Push/split jerk Odd: 5-10 strict pullups Workout of the Day In 16 minutes, climb as far up ladder in reps as possible 2 hand release pushups 2 dumbbell weighted stepups (#30/#20) 4 HR pushups 4 DB steups 6/6, 8/8...Read More

Pre WOD 5 rounds, not for time 10 bent over dumbbell rows (5R/5L) 15 V ups Workout of the Day For time 800 M run 50 kettlebell swings (24kg/16kg) 400 M run 50 squats 800 M run  Read More

Pre WOD Hang muscle clean to strict press 5 X 5 Workout of the Day 18 minutes as many rounds as possible 30 double unders 50 meter run forward 50 meter run backward 15 pushupsRead More

Pre WOD 5 rounds, not for time Deadlift 5 reps Flutter kick 50 reps (L+R=1) Workout of the Day 15 minutes as many rounds as possible Max effort dumbbell thrusters (#30/#20) 300/250 meter row      Read More

Pre WOD E2MOM for 14 min 3 position snatch -power -hang -floor Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 10 goblet lunges 10 burpees Post WOD 40 strict toes to bar    Read More

Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups strict ring dips Workout of the Day 7 rounds  :40 AMRAP sumo deadlift high pull (#75/#55) :20 rest :40 AMRAP box jumps :20 rest    Read More

Workout of the Day For time 5 cycles of “Bear” complex (#115/#85) 200 meter run 4 cycles of “Bear” complex 200 meter run 3 cycles of “Bear” complex 200 meter run 2 cycles of “Bear” complex 200 meter run 1 cycle of “Bear” complex 200 meter run Post WOD 3 rounds, not for time 10 weighted good mornings 10...Read More

Pre WOD Back squat 6 X 3 Workout of the Day For time 1000 meter row, then 3 rounds of… 50 double unders 15 burpees Then.. 800 meter runRead More

Pre WOD Accumulate 2:00 in each of the following positions -Handstand -chin over bar -2 point plank -ring support Workout of the Day For time 50 deadlifts (#225/#185) EMOM 5 box jumps (30″/24″) Start first minute with box jumpsRead More

Pre WOD Close grip bench press 5 X 7 Workout of the Day Every minute on the minute for 20 minutes Even: 15 pulls on rower for max calories Odd: 10 wall ball shots (#20/#14)(10’/9′) Score total calories acumulatedRead More