Pre WOD Every 2:00 for 14 minutes 2 power cleans Workout of the Day 5 rounds for time 200 meter run with med ball (#20/#14) 15 wall ball shots 10 pullupsRead More

Pre WOD Every 3 minutes for 15 minutes 1st min: 5 bench press 2nd min: 50 flutter kicks (L+R=1) 3rd min: rest Workout of the Day For time: 50-40-30-20-10 Calorie row Overhead weighted walking lunge step (#45/#25)  Read More

Pre WOD Every 3 minutes on the minute.. 5 back squats Workout of the Day 5 rounds for time 15 DB bench press (#50/#30) 200 meter run 15 DB power cleans 200 meter runRead More

Pre WOD Push jerk 3-3-2-2-1-1 Workout of the Day 4 rounds for time 300 meter row 25 thrusters (#65/#45) 15 toes to barRead More

Pre WOD 20 minutes for quality :30 handstand hold :30 L-sit :30 bottom of squat :30 chin over bar hold Workout of the Day 12 minutes as many rounds as possible 6 kettlebell snatches (24kg/16kg) 9 box jumps (24″/20″) 12 goblet squats  Read More

Pre WOD Deadlift 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 power cleans (#135/#95) 10 burpees  Read More

Workout of the Day 3 rounds with a partner Partner 1: 10 burpees 20 box jumps (24″/20″) 30 jumping squats 40 walking lunge steps 200 meter run Partner 2: Front plank  Read More

Pre WOD Strict press 5 X 3 Workout of the Day 3 rounds 2:00 max calorie row 1:00 rest 2:00 AMRAP dumbbell weighted box step overs (2 X #40/#30)(24’/20″) 1:00 rest 2:00 AMRAP DB snatch (#40/#30)  Read More

Pre WOD Every minute on the minute for 12 minutes 2 squat cleans Workout of the Day 3 rounds for time 15 power snatch (#95/#65) 15 burpees 15 box jumps 15 V upsRead More

Workout of the Day Every minute on the minute for 25 minutes 1st min: 20 kettlebell swings (24kg/16kg) 2nd min: 15 pushups 3rd min: 50 double unders 4th min: 10 strict pullups 5th min: 200 meter run Post RX or what adjustments you had to make to keep pace with the clock  Read More