Pre WOD Close grip bench press 5 X 7 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Power snatch (#115/#75) *perform 6 lateral over the bar burpees after each set of snatchesRead More

Workout of the Day 5 rounds 3:00 as many rounds as possible 6 power cleans (#155/#115) 9 pushups 12 squats 1:00 rest  Read More

Pre WOD Every minute on the minute for 12 minutes Even: 2 turkish get ups Odd: max effort strict pullups Workout of the Day In 15 minutes, complete as many 10 meter lengths of overhead KB carry as possible (24kg/20kg) *every break do 10 front rack KB squats  Read More

Pre WOD Dumbbell pullover 4 X 10 Workout of the Day 24 minutes as many rounds as possible 30 DB thrusters 30 box jumps (24″/20″) 30 calorie row 30 toes to barRead More

Workout of the Day For time 100 calorie row, then.. 10 rounds of 5 dumbbell weighted step ups (#50/#35)(24″/20″)(L+R=1)(1 DB) 10 DB deadlifts (#50/#35)X2 20 abmat situps Then.. 100 double undersRead More

Pre WOD Overhead squat 5 X 10 Workout of the Day “GI Jane” 100 burpee pullups for timeRead More

Pre WOD 4 rounds not for time 10 1 arm bent over DB rows (10R/10L) 20 hollow rocks Workout of the Day For time 30-24-18-12-6 Calorie row KB swings (32kg/24kg)  Read More

Pre WOD Back squat 5-5-3-3-1-1 Workout of the Day Every minute on the minute for 10 minutes 9 sumo deadlift highpulls (#95/#65) 6 hang power cleans 3 push pressRead More

Workout of the Day For time 50 strict pullups 100 pushups 150 abmat situps 200 walking lunge stepsRead More

Workout of the Day With a partner for time 150 front squats (#45/#35) Alternate with partner every 50 double unders 3:00 rest 150 KB swings Alternate with partner every 15 cal row 3:00 rest 150 goblet lunges Alternate with partner every 10 burpees 3:00 rest 150 pullups Alternate with partner every 30 situpsRead More