Pre WOD In 10-15 minutes, find your heaviest 1 rep deadlift, then: Workout of the Day Fran 21-15-9 Thrusters (95/65lb) Pull-upsRead More

Pre WOD 5 rounds: :30 russian twists with med ball :15 rest :30 front plank holdRead More

Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round  Read More

Workout of the Day Filthy Fifty For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood50 walking Lunge steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders  Read More

Pre WOD 5 rounds for quality:Read More

Pre WOD 4 X 500 meter row Complete 4-:15 L holds after each row intervalRead More