Pre WOD :03 second deadlift to above knee to power clean, then hang squat clean 5 X 3 Workout of the Day 5 rounds for time 10 sandbag over shoulder (#120/#105) 20 lateral jumps over sandbag 200 meter runRead More

Workout of the Day “Barbara” 5 rounds 20 pullups 30 squats 40 situps 50 squats Post the time of each roundRead More

Workout of the Day In teams of 3, complete for time 200 meter relay, Then… 150 kettlebell swings (24kg/16kg) 120 box jumps (24″/20″) 90 wall ball shots (#20/#14) 60 pullups 30 manmakers (#50/#30) Then… 200 meter relayRead More

Workout of the Day 7:00 AMRAP 6 thrusters (#95/#65) 6 pullups (C2B) 100 meter run 3:00 rest 7:00 AMRAP 12 kettlebell swings (24kg/16kg) 12 burpees 12 abmat situps 3:00 rest 7:00 AMRAP 12 cal row 10 deadlifts (#185/#135) 8 handstand pushupsRead More

Pre WOD Push/split jerk 5-5-3-3-1-1 Workout of the Day 7 rounds :40 row for max calories :20 rest :40 AMRAP dumbbell bench press (#50/#30) :20 rest  Read More

Pre WOD Every minute on the minute for 10 minutes 5 strict pullups 7 ring dips OR 3 muscle ups (strict if possible) Workout of the Day For time: 3-6-9-12-15-12-9-6-3 Front squat (#95/#65) Lateral over the bar burpeesRead More

Pre WOD Every 2 minutes on the minute 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 5 rounds for time 4 deadlifts (#275/#185) 8 kettlebell seesaw press (24kg/16kg) 40 double undersRead More

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day 20 minutes as many rounds as possible 40 meter sled drive (#70/#45) 200 meter run 80 meter overhead sandbag carry (#80/#65) 200 meter runRead More

Workout of the Day 4 rounds as many reps as possible 1:00 clean and jerk (#75/#45) 1:00 over bar burpees 1:00 front squat 1:00 DB snatch (#50/#30) 1:00 box jumps (24″/20″) 1:00 weighted step ups 2:00 restRead More

Pre WOD Back squat 6 X 3 Workout of the Day 3 rounds for time 40 double unders 30 abmat situps 20 pullups (chest to bar) 10 box jumps (30″/24″)Read More