Workout of the Day 24 minutes as many rounds as possible 6 power snatch (#95/#65) 12 pullups 18 box jumps (24″/20″) 24 calorie row 30 abmat situpsRead More

Pre WOD 1 arm DB row 5 X 20 Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 pushupsRead More

Workout of the Day 10 back squats (#185/#125) 1 mile Assault bike 10 back squats Rest 3:00 between rounds *post fastest and slowest roundRead More

Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats)(4/8/12- woman’s RX)  Read More

Pre WOD Turkish get up 3-3-2-2-1-1 Workout of the Day 15 minutes as many rounds as possible 30 double unders 15 power cleans (#115/#80) 30 double unders 15 toes to barRead More

Pre WOD Strict press 5 x 5 Workout of the Day 5 rounds 3:00 20 wall ball shots (#20/#14)(10’/9′) 15 kettlebell swings (32kg/24kg) AMRAP burpees *score total burpees  Read More

Workout of the Day Complete 2 rounds with a partner for time and max reps P1: 200 meter run P2: AMRAP -Sandbag pushup/pull through (#70/#55) -SB step ups (24″/20″) -SB high pulls -SB burpees -SB shoulder to shoulder -SB front squat -SB bear crawl Each partner alternates running interval with sandbag movements Total time in...Read More

Workout of the Day “JBo” 28 minutes as many rounds as possible 9 overhead squats (#115/#75) 1 legless rope climb from seated 12 bench press (#115/#75)Read More

Pre WOD Kettlebell strength complex 5 rounds, not for time 3 KB push press 6 KB squat cleans 9 KB bent over rows 12 KB pushups Workout of the Day In 12 minutes, climb as far up ladder as possible 10 double unders / 3 burpees 20 double unders / 6 burpees 30 double unders...Read More

Workout of the Day 3 X 3:00 rounds of… 2 rounds of 8 power snatch (#95/#65) / 8 toes to bar Max cal Assault bike in remaining time Rest 1:00 between rounds 1 & 2, and 2 & 3 Rest 3:00 after round 3, then… 3 X 3:00 2 rounds of 8 push press (#95/#65)...Read More