Pre WOD Every 3 minutes for 15 minutes 5 back squats 10 jumping squats Jumping squats immediately following back squats, as explosive and high as possible Workout of the Day 12 minutes as many rounds as possible 6 med ball burpees (#20/#14) 12 MB overhead walking lunges 18 MB russian twistsRead More

Workout of the Day With a partner for time 21-18-15-12-9-6-3 10 meter shuttle sprints Hang clean and jerk (#115/#75)    Read More

Pre WOD Push press 5 X 5 Workout of the Day 3 rounds for time 10 deadlifts (#225/#155) 20 cal row 30 abmat situps 40 double undersRead More

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day 5 rounds for time 6 power cleans (#185/#125) 9 ring pushups 12 toes to barRead More

Pre WOD Every minute on the minute for 12 minutes Even: 5 strict pullups Odd: 5 dumbbell thrusters Workout of the Day 10 minutes as many rounds as possible 10 power snatch (#75/#55) 10 burpeesRead More

Pre WOD Double overhead kettlebell step up 5 X 6 (3R/3L) Workout of the Day 3 rounds for time 25  kettlebell swings (24kg/16kg) 25 wall ball shots (#20/#14) 25 calorie rowRead More

Pre WOD Every 2 minutes on the minute for 12 minutes 5 bench press Workout of the Day In 14 minutes, ascend as high in reps as possible 1 sumo deadlift high pull 1 lateral step jump  (24″/20″) (L+R=1) 2/2, 3/3, 4/4 etc….Read More

Workout of the Day 5:00 AMRAP 10 wall ball shots 5 burpees 2:00 rest 5:00 AMRAP 10 kettlebell swings 5 KB lunges 2:00 rest 5:00 AMRAP 10 medball situps 5 box jumps 2:00 rest 5:00 AMRAP 10 ice skaters 5 pushupsRead More

Pre WOD Every minute on the minute for 12 minutes 0:00 – 3:00 – 3 reps 4:00 – 7:00 – 2 reps 8:00 – 11:00 – 1 rep Workout of the Day 30 Curtis P’s (#95/#65) for time Every minute on the minute complete 3 burpees * Start WOD with 3 burpeesRead More

Pre WOD 5 rounds, not for time 20 1 arm dumbbell rows (10R/10L) 20 GHD russian twists (L+R=1) Workout of the Day For time 18-15-12-9-6-3 Front squat (#135/#95) PullupsRead More