Workout of the Day For time 50 ft walking lunge (#50/#35) 45 deadlifts (#95/#65) 40 wall ball shots (#20/#14) 35 power cleans (#95/#65) 30 burpees 25 push press 20 DB snatch (#50/#35) 15 toes to bar 10 X 10 meter shuttle sprint 5 devils press (#50/#35)  Read More

Pre WOD Every 2 minutes on the minute for 10 minutes 3 man makers Workout of the Day Quadruple Tabata -bike for cal -wall ball shots (#20/#14) -box jumps (24″/20″) -jumping lunges *complete 8 intervals of each movement before moving to next *post total of lowest rep round of each movement  Read More

Pre WOD Strict press 3 X 5 Push press 3 X 3 Workout of the Day 2:30 300/225 meter row AMRAP sumo deadlift high pull (#95/#65) :30 restRead More

Pre WOD 4 rounds, not for time 5 deadlifts 5-10 strict knees to elbows Workout of the Day 12 minutes as many rounds as possible 18 kettlebell swings (24kg/16kg) 9 pullups 100 meter runRead More

Workout of the Day 3 rounds for time 27/21 calorie bike 21 power cleans (#115/#85) 15 burpee box jumps (#24/#20) Post WOD 40 barbell rolloutsRead More

Pre WOD Front rack weighted step ups 4 X 10 Workout of the Day 3 rounds 4:00 15/12 calorie row 40 double unders AMRAP handstand pushups 1:00 rest  Read More

Workout of the Day With a partner for as many reps as possible 7:00 P1: 15 burpees P2: AMRAP DB front rack lunges (#50/#35) 4:00 rest 7:00 P1: 15/12 calorie row P2: AMRAP Kb swings (24kg/16kg) 4:00 rest 7:00 P1: 15/12 calorie bike P2: AMRAP toes to barRead More

Pre WOD Back squat 3 X 6 Workout of the Day 3 rounds for time 12 romanian deadlifts (#155/#105) (do not allow bar to touch floor between reps) 24 GHD situps 100 meter KB front rack carry (2 X 24kg/16kg) 100 meter KB farmers carry (2 X 32kg/24kg)Read More

Pre WOD Bench press 3 X 7 Workout of the Day 10 rounds for time 1 rope climb 6 DB snatches (#50/#35) (Rx+ #70/#50) 12/8 cal Assault bike  Read More

Workout of the Day 3 rounds for time 30/20 calorie row 30/20 calorie bike 30 X 10 meter shuttle sprint 3:00 rest  Read More