Pre WOD Every 3 minutes on the minute for 15 minutes 5 front squats Workout of the Day 5 rounds 3:00 20/15 calorie row 15 wall ball shots (#20/#14) AMRAP burpees 1:00 rest *score total burpeesRead More

Pre WOD KB weighted overhead stepups 5 X 10 (5R/5L) Workout of the Day 15 minutes as many rounds as possible 10 deadlifts (#225/#155) 20 pushups 30 double undersRead More

Pre WOD Russian twist plate pass Workout of the Day With a partner , for 25 minutes… Roll dice and do movement associated with each number 1-6. First to finish does as many squats as possible until partner finishes 1: 2 rounds of “Situp Cindy” 5 pullups/10 pushups/20 situps 2: 20 box jumps (24″/20″) 3:...Read More

Pre WOD Dumbbell bench press 5 X 10 Workout of the Day 3 rounds 3:00 row for max calories 2:00 AMRAP abmat situps 1:00 AMRAP lateral box hops (24’/20″)Read More

Pre WOD 2K row for time Workout of the Day For time 21-18-15-12-9-6-3 Hang split snatch (#95/#65) Ring dipsRead More

Workout of the Day For time 5 rounds 10 deadlifts (#225/#155) 10 handstand pushups 3 rounds 20 wall ball shots (#20/#14) 20 pullups 1 round 40 toes to bar 40 overhead squatsRead More

Pre WOD 1 leg romanian deadlift 5 X 10 Workout of the Day 15 minutes as many rounds as possible 30 double unders 15 power cleans (#135/#95) 30 double unders 15 box jumps (24’/20″)Read More

Pre WOD Death by strict pullups Workout of the Day 4 rounds for time 250 meter row 25 dumbbell thrusters (#50/#35) Rest exactly 2:00 between roundsRead More

Workout of the Day 8:00 as many rounds as possible 21 clean and jerks (#75/#55) 15 front squats 9 bent over BB row 3:00 rest 8:00 as many rounds as possible 21 burpees 15 abmat situps 9 squats 3:00 rest 8:00 as many rounds as possible 21 thrusters (#75/#55) 15 box jumps (24″/20″) 9 pushups...Read More

Pre WOD Hang muscle clean to strict press 5 X 7 Workout of the Day 20 minutes as many rounds as possible 20 sandbag clean and lunge steps (#70/#55) 200 meter run 20 sandbag sumo deadlift high pull 200 meter runRead More