Pre WOD Bulgarian split squat 5 X 10 Workout of the Day 12 minutes as many rounds as possible 8 double kettlebell cleans (24kg/16kg) 8 burpees 8 toes to barRead More

Workout of the Day “Angie” For time 100 pullups 100 pushups 100 situps 100 squatsRead More

Pre WOD Strict press 5 X 5 Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#245/#175) 15 abmat situps 30 double undersRead More

Pre WOD Overhead weighted barbell lunges 5 X 10 Workout of the Day 150 wall ball shots for time (#20/#14) *every break row 250 metersRead More

Workout of the Day “Lynne” 5 rounds for max reps Bench press (BW) Pullups *no rest between bench press and pullups *rest as necessary between roundsRead More

Pre WOD Every minute on the minute for 7 minutes 7 touch and go power cleans Workout of the Day 5:00 100 double unders, then AMRAP 12 front squats (#95/#65) 4 burpee box jumps (24″/20″) 3:00 rest 5:00 100 double unders, thenAMRAP 8 front squats (#115/#80) 4 burpee box jumps 3:00 rest 5:00 100 double...Read More

Pre WOD Back squat 4 X 10 Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 pushupsRead More

Workout of the Day 5 rounds for time 500 meter row 50 double unders 5 power cleans (#185/#135) Post WOD 40 barbell rolloutsRead More

Workout of the Day 40 minutes as many rounds as possible 20 box jumps (24″/20″) 15 dumbbell snatches R arm (#50/#35) 20 wall ball shots (#20/#14) 15 DB snatches L arm 20 calorie rowRead More

Pre WOD 5 rounds not for time 5 bent over barbell rows 10 ring dips (strict) Workout of the Day 5 rounds for time 40 abmat situps 20 kettlebell swings (24kg/16kg)Read More