Pre WOD 5 rounds, not for time 7 close grip bench press 7 romanian deadlifts Workout of the Day Every minute on the minute for 12:00 Even: 10 thrusters Odd: 20 kettlebell swings *athlete choice for weight, AHAP while still being able to maintain pace with clockRead More

Workout of the Day Every 10:00 for 40 minutes 400 run 500/400 row 1 mike bike 20 jumping squats 15 pushups 10 pullups *post time of slowest roundRead More

Pre WOD Every 2:00 on the minute for 8:00 4 front squats Every 2:00 on the minute for 8:00 4 back squats Workout of the Day 5 rounds 3:00 20/15 calorie row AMRAP clean and jerk (#185/#125) 1:00 restRead More

Workout of the Day 3 rounds 20/15 calorie Assault bike 40 double unders 20 deadlifts (#225/#155) 40 double unders 20 toes to bar 2:00 rest between rounds, record time of slowest round  Read More

Workout of the Day 4 rounds for time 400 run with med ball 400 run without med ball 25 wall ball shots 15 burpeesRead More

Workout of the Day Every 4 minutes on the minute for 20:00 20 DB snatches (#50/#35)(Rx+ #70/#50) 40 double unders 2 legless rope climbs Post WOD 40 strict knees to elbows (Rx+ knees to opposite elbow)Read More

Pre WOD Bench press 5-5-3-3-1-1-max effort @ 50% Workout of the Day 4 rounds for time 400 meter run 50 squats  Read More

Workout of the Day 3 rounds 3:00 30/24 calorie row AMRAP kettlebell deadlifts (32kg/24kg) 1:00 rest 3 rounds 3:00 30/24 calorie bike AMRAP devils press (#50/#35) 1:00 restRead More

Pre WOD 5 rounds not for time 5 bent over barbell rows 20 1 arm KB hollow body press (10R/10L) Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Sandbag over the shoulder (#120/#85) *50 meter farmers carry after each set (32kg/24kg)Read More

Pre WOD Every 2 minutes on the minute for 10:00 3 squat cleans Workout of the Day 20 minutes as many rounds as possible 10 strict press 15/10 cal bike 10 strict pullups 15/10 cal bike  Read More