Pre WOD Every minute on the minute for 10 minutes 3 muscle snatch Workout of the Day 2 rounds 3:00 max meters farmers carry (#32kg/24kg) 2:00 AMRAP jumping lunges 1:00 AMRAP muscle ups 3:00 rest  Read More

Workout of the Day 5 rounds for time 25/18 calorie row 50 double unders 3 rounds of “The Chief” (3 power cleans 135/95 / 6 pushups / 9 squats)Read More

Workout of the Day 3 rounds with a partner for time 40 partner wall ball shots 30 calorie bike / partner deadlift hold (alternate every 15 cal) 40 alternating box jumps 30 calories row / front plank hold ((alternate every 15 cal))Read More

Pre WOD Bench press 5 X 5 Workout of the Day For time 20 power snatchs (#95/#65) 20 lateral over the bar burpees 20 overhead squats 20 lateral over the bar burpees 20 squat snatchesRead More

Pre WOD Deadlift 6 X 3 Workout of the Day 12 minutes as many rounds as possible 6 DB weighted box step over (#50/#35)(24″/20″) 8 hand release pushups 10 supine ring rowsRead More

Pre WOD Bulgarian split squat 5 X 10 Workout of the Day 20 minutes as many rounds as possible 5 thrusters (#95/#65) 7 hang power cleans 10 sumo deadlift high pullsRead More

Workout of the Day 2018 seconds as many rounds as possible 20 cal row 18 wall ball shots (#20/#14) 20 cal bike 18 sumo deadlift high pulls (#75/#55) 20 cal row 18 box jumps (#24″/20″) 20 cal bike 18 push press  Read More

Workout of the Day For time with a partner 100 burpees, then… 3 rounds of 10 partner clapping pushups 20 synchro goblet squats 40 pullups (20 each while partner hangs from bar) then.. 100 burpeesRead More

Pre WOD Every minute on the minute for 10 minutes 1 power clean + hang squat clean Workout of the Day 14 minutes as many rounds as possible 7 thrusters (#95/#65) 7 pullups 28 double undersRead More

Workout of the Day 30 minutes as many rounds as possible 21/15 calorie row 18 weighted situps (#45/#25) 15/10 calorie Assault bike 12 kettlebell swings (32kg/24kg) 9 burpeesRead More