Pre WOD 5 rounds not for time 5 bent over barbell rows 10-15 GHD situps Workout of the Day 4 rounds 3:00 AMRAP 3 sumo deadlift high pull (#95/#65) 6 push press 9 front squats 1:00 rest  Read More

Pre WOD Every minute on the minute for 15 minutes 1st minute: 5 push press 2nd minute: 5 ring dips 3rd minute: 10 hand release pushups Workout of the Day 20 minutes “Death by 10 meters and burpees”Read More

Pre WOD 5 rounds, not for time 1 rope climb (legless if possible) 10 weighted back extensions Workout of the Day 5 rounds 2:00 250/200 meter row AMRAP dumbbell snatch (#50/#30) 1:00 restRead More

Workout of the Day Every 2:00 on the minute, complete.. 9 bent over barbell rows 6 hang power cleans 3 thrusters Post weight used to board Post WOD 5 rounds, not for time 5 barbell rollouts 1:00 front plank hold 1:00 rest  Read More

Pre WOD Bench press 5  X 3 Workout of the Day For time 7 chest to bar pullups 14 wall ball shots (#20/#14) 28 double undersRead More

Pre WOD 5 rounds, not for time 5 deadlifts 15 hand release pushups Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (32kg/24kg) 10 goblet lunges 10 toes to barRead More

Pre WOD Back squat 3 X 10 Workout of the Day For time 21-18-15-12-9-6-3 Calorie row Burpees Box jumpsRead More

Pre WOD Every minute on the minute for 12 minutes 1 power snatch Workout of the Day 5 rounds for time 5 overhead squats (#115/#85) 50 double undersRead More

Pre WOD Push press 5 X 5 Workout of the Day In 12 minutes, complete as many wall ball shots as possible (#20/#14)(10’/9′) **Every break complete 10 pullups**Read More

Pre WOD 1 arm bent over dumbbell row 5 X 20 (10R/10L) Workout of the Day “Elizabeth” For time21-15-9 Power clean Ring dips   Sorry, lost results board picRead More