Workout of the Day 3 rounds for time 800 meter run 30 calorie row 30 DB snatches (#50/#35)Read More

Workout of the Day Alternating tabata -Sandbag sumo deadlift high pull (#70/#55) -lateral burpee over SB -SB 1 leg romanian deadlift -SB plank pull through/pushupRead More

Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (32kg/24kg) 15 V-upsRead More

Workout of the Day 5 rounds 2:00 row for max calories 2:00 AMRAP double KB front rack reverse lunge (24kg/16kg) 2:00 rest *5 rep deduction in score each time KB’s are set doneRead More

Workout of the Day With a partner 5:00 max cal Assault bike 5:00 AMRAP clean and jerk (#115/#80) 3:00 rest 5:00 max cal Assault bike 4:00 AMRAP snatch (#95/#65) 3:00 rest 5:00 max cal Assault bike 3:00 AMRAP thrusters (#75/#55)  Read More

Pre WOD Close grip bench press 5 X 5 Workout of the Day 5 rounds for time 5 deadlifts (#275/#195) 10 lateral over the bar burpeesRead More

Pre WOD 5 rounds, not for time 10 archer ring pushups 10-15 GHD situps Workout of the Day 3 rounds for time 30 squats 15 push jerks (#115/#85)Read More

Pre WOD 50 calorie Assault bike for time Workout of the Day 5 rounds for time 10 DB deadlifts (#50/#35) 10 DB hang power cleans 10 front squats 10 DB push pressRead More

Workout of the Day 15 minutes as many rounds as possible 200 meter run 7 burpees 7 power cleans (#135/#95) Post WOD 40 barbell rolloutsRead More

Pre WOD “Death by strict pullups” Workout of the Day “Fight Gone Bad” 5 rounds as many reps/calories as possible 1:00 wall ball shots (#20/#14) 1:00 sumo deadlift high pull 9375/#55) 1:00 box jumps (20″) 1:00 push press 1:00 row for calories 1:00 rest  Read More