Workout of the Day 5 rounds 15 front squats (#135.#95) 15 calorie Assault bike 15 pullups 1:00 rest *post time of slowest roundRead More

Pre WOD Every 2 minutes on the minute for 10 minutes 7 deadlifts 5 hang power cleans 3 split jerks Workout of the Day 2 rounds for time 30/21 calorie Assault bike 30 kettlebell swings (24kg/16kg) 30 /21 calorie row 30 abmat situpsRead More

Pre WOD Accumulate 2:00 in each of the following positions -weighted back extension static hold -L-sit -chin over bar hold Workout of the Day 10 minutes as many rounds as possible 30 double unders 15 power snatches (#75/#55)Read More

Pre WOD Kettlebell Z press 5 X 7 Workout of the Day 4 rounds 1:00 AMRAP double KB front rack lunge 1:00 AMRAP burpees 1:00 max 10 meter farmers carry (32kg/24kg) 1:00 rest  Read More

Pre WOD Back squat 5 X 5 Workout of the Day 12 minutes as many rounds as possible 250/200 meter row 20 wall ball shots (#20/#14)  Read More

Workout of the Day With a partner for time 5 rounds of… 15 kettlebell swings (32kg/24kg) 15 box jumps (24″/20″) 15 calorie row 225 double unders 3 rounds of… 30 KB swings 30 BJ’s 30 cal row 1 rounds of… 60 KB swings 60 BJ’s 60 calorie rowRead More

Workout of the Day 20 minutes as many rounds as possible 30 DB hang clean and jerks (#50/#35) 25/28 calories on Assault bike 20 lateral over the bar burpees 15 deadlifts (#245/#165)  Read More

Pre WOD Banded kettlebell suspended bench press 5 X 10 Workout of the Day 5 rounds for time 10 thrusters (#95/#65) 1 peg board ascentRead More

Pre WOD Every minute on the minute for 10 minutes Even: 5 hang muscle clean to strict press Odd: 5 barbell rollouts Workout of the Day 4 rounds 15/10 cal bike 20 DB weighted step ups #40/#25   24″/20″ 15 HR pushups 1:00 rest *post time of slowest roundRead More

Pre WOD Overhead squat 5 X 7 Workout of the Day 12 minutes as many rounds as possible 15 kettlebell swings (32kg/24kg) OR 14 KB snatches (24kg/16kg) 45 double undersRead More