Pre WOD Push press 3-3-3-3-3 Workout of the Day With a partner for time 75/50 Cal Bike 60 Push Press (115/75) 400m Med Ball Run (20/14) 60 Push Press 75/50 Cal BikeRead More

Pre WOD Back squat 5-5-4-3-2 Workout of the Day Every minute on the minute for 10:00 12 kettlebell swings (24kg/16kg) 12 air squatsRead More

Pre WOD Every minute on the minute for 12:00 MIN 1 – :45 Alt. Hammer Curls MIN 2 – :45 DB Floor Press MIN 3 – :45 Hollow Body Flutter Kicks Workout of the Day 4 rounds for time 400 meter run 20 burpees 10 pullupsRead More

Workout of the Day “Fight Gone Bad” 3 rounds as many reps/cals as possible   1:00 Wall Ball shots 20/14 lbs 1:00 Sumo Deadlift High Pull, 75/55 lbs 1:00 Box Jump, 20 in 1:00 Push Press, 75/55 lbs 1:00 Row for calories 1:00 rest Rotate immediately to the next station after every 1 min.Read More

Pre WOD Hang power snatch 5 X 3 Workout of the Day For time 6-8-10-12-10-8-6 Toes to bar Alternating DB snatch (#45/#30) *10/8 calorie bike after each round  Read More

Pre WOD Front Squat 2×5 1×4 1×3 1×2 Workout of the Day Every 2:00 For 5 sets 10 front squats (115/75) Max double unders in remainder of time.Read More

Pre WOD 3 sets for quality 10 wide grip inverted rows 10 deficit pushups 30 alternating V-ups Workout of the Day For time 25-20-15 Pullups 15-20-25 Calorie row 20-20-20 Kettlebell swings (24kg/16kg)Read More

Pre WOD In 12:00, build to a heavy complex of.. 1 deadlift 2 hang power cleans 3 front squats Workout of the Day 12:00 as many rounds as possible 3-6-9 and so on… Hang Power Clean (135/95) Box Jumps (24/20) 200m RunRead More

Pre WOD Bench press 10-10-10 Workout of the Day Every minute on the minute for 12:00 1st min: 22 bodyweight forward lunges 2nd min: 15/12 cal bike 3rd min: 20 Alt. DB snatch (50/35)Read More

Pre WOD Every 3:00 on the minute for 15:00 5 deadlifts Build to a heavy set of 5 Workout of the Day 6 Rounds for time 3 Deadlifts (255/175) 6 Bar facing burpees 9 box jumps (24/20)Read More