Pre WOD Back squat 5 X 7 Workout of the Day 5 rounds :40 AMRAP DB walking lunge steps (#35/#25) :20 rest :40 AMRAP DB strict press :20 rest :40 AMRAP renegadw rows :20 restRead More

  Workout of the Day Every minute on the minute for 16 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD Every minute on the minute for 12 minutes 1st min: :20 L-sit 2nd min: 20 hollow rocks 3rd min: 20 abmat situpsRead More

Workout of the Day “Daniel” For time 50 pullups 400 meter run 21 thrusters (#95/#65) 800 meter run 21 thrusters 400 meter run 50 pullupsRead More

Workout of the Day 6 rounds 2:00 15/12 cal bike AMRAP DB thrusters (#35/#25) 2:00 restRead More

Pre WOD Kettlebell windmill 5 X 10 (5R/5L) Workout of the Day 5 rounds for time 400 meter run 10 sandbag over the shoulder (#105/#75)Read More

Workout of the Day 20 minutes as many rounds as possible 10 med ball cleans (#20/#14) 10 MB pushups 10 pullups 10 MB russian twists 10 MB reverse burpees 10 cal Assault bikeRead More

Workout of the Day 5 rounds for time 100 double unders 30 wall ball shots (#20/#14) 15 toes to barRead More

Workout of the Day With a partner 15 minutes as many reps as possible 3 rounds of.. P1: 400 meter run P2: AMRAP squat cleans (#165/#110) Max calories on Assault bike with remaining time 5:00 rest 15 minutes as many reps as possible 3 rounds of.. P1: 400 meter row P2: AMRAP sholder to overhead...Read More

Workout of the Day 45 minutes as many rounds as possible 400 meter run 3 rope climbs 400 meter run 15 clapping pushupsRead More

Workout of the Day 4:00 AMRAP 6 ring dips 6 pullups 2:00 max cal Assault bike 2:00 rest 5:00 AMRAP 7 deadlifts (#185/#125) 7 box jump overs (24″/20″) 2:00 max cal Assault bike 2:00 rest 6:00 AMRAP 8 hang power cleans (#115/#85) 8 front squats 2:00 max cal Assault bikeRead More