Workout of the Day 14 minutes as many rounds as possible 7 power cleans (#155/#105) 7 burpees 7 chest to bar pullups Post WOD 40 barbell rolloutsRead More

Pre WOD 4 rounds not for time 10-15 GHD situps 10 weighted good mornings Workout of the Day 20 minutes as many rounds as possible 20 calorie row 20 DB snatches (#50/#35) 200 meter runRead More

Workout of the Day Every 4:00 for twenty mintes 21/15 calorie Assault Bike 15 deadlifts (#185/#125) 50 meter overhead sandbag carry (#70/#55)Read More

Pre WOD Front squat 5 X 3 Workout of the Day 15 minutes as many rounds as possible 5 strict pullups 10 sandbag cleans (#105/#70) 20 abmat situps  Read More

Workout of the Day 20 minutes as many rounds as possible with a partner P1: 400 meter run P2: AMRAP 10 pullups 10 push press (#85/#65) 10 sumo deadlift high pull  Read More

Workout of the Day 5 rounds 3:00 max Assault Bike calories 2:00 max calories row 1:00 AMRAP double unders 2:00 restRead More

Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 27-21-15-9-3 Calorie row Strict DB press (#35/#20) DB weighted step overs (24″/20″)  Read More

Pre WOD Not for time 100 perfect hand release pushups *every break do 5 strict pullups Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)Read More

Pre WOD Deadlift 6 X 3 Workout of the Day Tabata -abmat situps -squats (bottom to bottom) -MB russian twist (#20/#14) -jumping lunges *score low total of each movementRead More

Pre WOD Back squat 4 X 10 Workout of the Day For time 50 calorie row 800 meter run 40 kettlebell swings (32kg/24kg) 800 meter run 50 burpees  Read More