Pre WOD Front rack weighted step ups 5 X 10 Workout of the Day 5 rounds 3:00 20 wall ball shots (#20/#14) 40 double unders Row for max calories 1:00 restRead More

Workout of the Day For time 1K row, then… 10-9-8-7-6-5-4-3-2-1 Power clean (#155/#105) Strict pullups Then… 1K rowRead More

Workout of the Day 4 rounds for time 20 wall ball shots (#20/#14) 20 sumo deadlift high pulls (#75/#55) 20 box jumps (24″/20″) 20 push press (#75/#55) 20 calorie rowRead More

Pre WOD Every 3 minutes on the minute for 15 minutes 5 front squats Workout of the Day 5 rounds for time 20/15 calorie Assault bike 15 pushups 10 kettlebell swings (32kg/24kg)Read More

Pre WOD EMOM 0:00-3:00 3 power snatches EMOM 4:00-7:00 2 power snatches EMOM 7:00-10:00 1 power snatch Workout of the Day For time 40 overhead walking lunge steps (#45/#25) 4 rope climbs 30 OH walking lunge steps 3 rope climbs 20 OH walking lunge steps 2 rope climbs 10 OH walking lunge steps 1 rope...Read More

Pre WOD Close grip bench press 5 X 10 Workout of the Day 15 minutes as many rounds as possible 10 DB thrusters (#50/#35) 50 double unders 10 burpeesRead More

Workout of the Day 24 minutes as many rounds as possible 6 power snatch (#95/#65) 12 pullups 18 box jumps (24″/20″) 24 calorie row 30 abmat situpsRead More

Pre WOD 1 arm DB row 5 X 20 Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 pushupsRead More

Workout of the Day 10 back squats (#185/#125) 1 mile Assault bike 10 back squats Rest 3:00 between rounds *post fastest and slowest roundRead More

Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats)(4/8/12- woman’s RX)  Read More