Pre WOD Every 2 minutes on the minute for 14 minutes 1 power snatch 1 hang squat snatch Workout of the Day 10 minutes as many rounds as possible 1 deadlift (#225/#155) 2 wall ball shots (#20/#14) 2 DL’s 4 WB shots 3/6, 4/8, 5/10 etc…….Read More

Pre WOD Dumbell bench press 5 X 10 Workout of the Day 5 rounds 1:00 AMRAP DB snatch (#50/#35) 1:00 AMRAP box jumps (24″/20″) 1:00 10 meter shuttle sprints 1:00 rest  Read More

Pre WOD 5 rounds not for time 5 romanian deadlifts 15 V-ups Workout of the Day For time 50 calorie Assault bike 25 manmakers (#50/#35) 50 calorie rowRead More

Pre WOD Overhead squat 5 X 5 Workout of the Day For time 21-18-15-12-9-6-3 Kettlebell swings (32kg/24kg) Toes to barRead More

Pre WOD Push/split jerk 5 X 3 Workout of the Day Every minute on the minute for 15 minutes 1st min: 4 muscle ups or 8 ring dips 2nd min: 6 burpee box jump overs 3rd min: 8 chest to bar pullups or 12 chin over bar pullups  Read More

Workout of the Day For time with a partner P1: 100 burpees / P2: Wall sit P1: 100 toes to bar / P2: deadlift (#205/#145) P1: 100 wall ball shots (#20/#14) / P2: front plank  Read More

Workout of the Day 25 minutes as many rounds as possible 20 kettlebell snatches (24kg/16kg) 20/15 calorie Assault bike 20 goblet squats 20/15 calorie rowRead More

Workout of the Day “Bradshaw” 10 rounds for time 3 Handstand push-ups 6 deadlifts (#225/#155) 12 Pull-ups 24 Double-undersRead More

Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 60 double unders 30 DB snatch (#50/#35) 60 DU’s 30/21 calorie row 60 DU’s 30 toes to bar 60 DU’s 30/21 cal row 60 DU’s 30 DB sntachRead More

Workout of the Day “Macho Man” Every minute on the minute for 20 minutes 3 power cleans (#185/#125) 3 front squats 3 push pressRead More