Pre WOD 3 rds Strict press (#45/#35)…max effort reps Rest exactly 2:00 between sets Workout of the Day 20 minutes as many rounds as possible 400 meter run 20 deadlifts (BW) 40 abmat situps  Read More

Workout of the Day 5 rounds for time 30/24 calorie row 15 burpees 10 ring dips    Read More

Pre WOD Single leg romanian deadlift with medball 4 X 20 (10R/10L) Workout of the Day 5 rounds 200 meter run, then… 3rds of.. 3 strict pullups 4 hand release pushups 5 goblet squats (32kg/24kg)    Read More

Pre WOD Dumbbell curl to strict press 5 X 8 Workout of the Day For time   3-6-9-12-15-12-9-6-3 Toes to bar Hang power clean (#135/#95)Read More

Workout of the Day Complete with a partner 3 rds 20 pulls on rower for max cal AMRAP MB cleans 3rds 20 pulls on rower for max cal AMRAP MB burpees 3rds 20 pulls on rower for max cal AMRAP MB overhead lunge 3 rds 20 pulls on rower for max cal AMRAP MB situps...Read More

Pre WOD Weighted step ups 5 X 6 (3R/3L) Workout of the Day For time 21-15-9 Shoulder to overhead (#135/#95) Chest to bar pullupsRead More

Pre WOD Every  2 minutes foe 14 minutes 2 squat cleans Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 ring pushups Compare to 9/14/16  Read More

Workout of the Day Every minute on the minute for 30 min 1st min: 18/15 calorie row 2nd min: 15 kettlebell swings (24 kg/16kg) 3rd min: AMRAP burpees Post WOD Tabata -hollow rock -supermanRead More

Pre WOD Every minute on the minute for 10 minutes Even: 5 bent over barbell rows Odd: 1 legless rope climb Workout of the Day “Nancy” 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Compare to 8/18/16Read More

Pre WOD Back squat 5 X 5 Workout of the Day 12 minutes as many rounds as possible 8 DB snatches R arm (#50/#35) 8 lateral stick jumps (20″/16″) 8 DB snatches L arm 8 lateral stick jumpsRead More