Pre WOD Push/split jerk 2-2-2-2-2-2 Workout of the Day 15 minutes as many rounds as possible 3 deadlifts (#295/#205) 6 pullups 9 pushupsRead More

Pre WOD Every minute on the minute for 12 minutes 1 squat clean Workout of the Day Every minute on the minute for 16 minutes Even: row for max calories Odd: AMRAP wall ball shots (#20/#14)Read More

Workout of the Day Every minute on the minute for 40 minutes 1st min: 30 double unders 2nd min: 15 weighted med ball sit ups (#20/#14) 3rd min: 10 bench press (#155/#105) 4th min: 5 strict pullupsRead More

Pre WOD 5 rounds for quality 5-10 ring layouts 10 reverse ring flys Workout of the Day Dumbbell “DT” 5 rounds for time 12 DB deadlifts (#50/#30) 9 DB hang power cleans 6 DB push jerksRead More

Pre WOD Back squat 10-10-10-10 Workout of the Day 3 rounds :40 AMRAP KB swings (24kg/16kg) :20 rest :40 AMRAP burpees :20 rest :40 AMRAP weighted KB step ups (24″/20″) :20 restRead More

Workout of the Day With a partner for time Partition reps in any manner 50 power snatch (#75/#55) 50 burpees 50 dips 50 wall ball shots (#20/#14) 50 situps 50 push press 50 toes to bar 50 jumping squats 50 russian twists (#20/#14) 50 overhead squatsRead More

Pre WOD 5 rounds, not for time 5 romanian deadlifts 15 V ups Workout of the Day 20 minutes every minute on the minute Even: 15/12 calorie row Odd: AMRAP hand release pushups Score total pushupsRead More

Pre WOD Bench press 5 X 7 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Pullups BurpeesRead More

Pre WOD 5 rounds for quality 10 dumbbell pullovers 10 knees to opposite elbow (strict) Workout of the Day 5 rounds for time 50 double unders 5 clean and jerks (#155/#105)Read More

Pre WOD 1 arm dumbbell row 5 X 20 (10R/10L) Workout of the Day “Fight Gone Bad” 3 rounds for max reps/calories 1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20?) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between...Read More