Pre WOD Every minute on the minute for 12 minutes Even: 5 bent over barbell rows Odd: 5 strict pullups Workout of the Day For time 10 thrusters (#135/#95) 50 double unders 8 thrusters 40 DU’s 6 thrusters 30 DU’s 4 thrusters 20 DU’s 2 thrusters 10 DU’sRead More

Pre WOD 5 rounds for quality 10 archer pushups 10 landmine twists 10 weighted back extensions Workout of the Day 12 minutes as many rounds as possible 12 weighted dumbbell abmat situps (#40/#25) 8 weighted DB box step overs (2 X #40/#25) 4 turkish get ups (#40/#25)Read More

Pre WOD Every 2 minutes for 16 minutes.. 3 back squats Workout of the Day In 12 minutes, ascend as far in reps as possible 2 kettlebell swings (32kg/24kg) 2 box jumps (30″/24″) 4 KB swings 4 BJ’s 6/6, 8/8 etc…..Read More

Workout of the Day “Bradshaw” 10 rounds for time 3 handstand pushups 6 deadlifts (#225/#155) 12 pullups 24 double unders Post WOD 3 rounds for quality 10 V ups 1:00 front plank 10 hollow rocks 1:00 front plank 1:00 restRead More

Workout of the Day For time 1K row 50 wall ball shots (#20/#14) 800 M row 40 WB shots 600 M row 30 WB shots 400 M row 20 WB shots 200 M row 10 WB shotsRead More

Pre WOD Every 2 minutes for 14 minutes 1 clean pull 1 power clean 1 squat clean Workout of the Day 12 minutes as many rounds as possible 3 muscle ups 6 dumbbell thrusters (#50/#30) 9 burpeesRead More

Pre WOD Bench press 5 X 5 Workout of the Day 16 minutes as many rounds as possible 30 calorie row 60 double unders 30 weighted overhead walking lunge steps (#45/#25)  Read More