Workout of the Day Every 5:00 for 25:00 500/400 meter row 15 bench press (#135/#95) *post time of slowest roundRead More

Workout of the Day 4 rounds with a partner P1: 10 kettlebell clean and jerks 25′ OH KB walking lunge R arm 7 burpees 25′ OH KB walking lunge L arm P2: Bike for max caloriesRead More

Workout of the Day 3 rounds for time 800 meter run 80 double unders 21 push press (#115/#85)Read More

Pre WOD Playing with front levers 5 sets of 5-10 reps of any one of the following… -bar pull over/lower through front lever -ice cream makers -ball up on rings/lower through front or tuck lever -scaled front lever on floor Workout of the Day 14 minutes as many rounds as possible 7 power cleans (#135/#95)...Read More

Pre WOD Back squat 4 X 10 Workout of the Day 10 rounds :30 max Assault bike calories :30 amrap ring dipd :30 restRead More

Pre WOD Every minute on the minuute for 12 minutes 1st min: 4 strict or weighted pullups 2nd min: 8 bent over barbell rows 3rd min: 12 ring rows Workout of the Day 12 minutes as many rounds as possible 21 kettlebell swings (24kg/16kg) 14 reverse goblet lunges 7 push jerks (#155/#105)  Read More

Pre WOD 5 rounds, not for time 5 sumo deadlifts 10 1 arm kettlebell situps Workout of the Day 15 minutes as many rounds as possible 10 dumbbell bench press (#50/#35) 20/15 calorie row 30 double undersRead More

Workout of the Day 20  minutes as many rounds as possible 4 power cleans 8 toes to bar 12 sandbag step upsRead More

Workout of the Day For time 1 mile run, then 10 rounds of… 7 thrusters (#75/#55) 7 pullups 7 burpeesRead More

Workout of the Day 5:00 AMRAP sandbag get ups (#105/#75) 2:00 rest 5:00 bike for max calories 2:00 rest 5:00 AMRAP sandbag over the shoulder 2:00 rest 5:00 max meters farmers carry (24kg/16kg)  Read More