Pre WOD Bench press 10-10-10 *perform 10/10 sigle arm crossbody KB deadlifts after each set Workout of the Day 12:00 As Many Rounds As Possible 2-4-6-8-10-etc…Up-Down Box Jumps (30/24)*Perform 2 Wall Walks after each full SetRead more

Pre WOD Strict press 7-5-5-3-3 *10 DB or KB goblet squats after each set Workout of the Day “Run It Back” 2 rounds for time 15-12-9Thrusters (135/95)Cal Bike* -Rest 3:00 between rounds-Read more

Workout of the Day For time 30-30-20-20-10-10Russian KB Swings (53/35)Sit-Ups *After each full set, complete 30 Double Unders. *Option for Double Under set “must be” unbroken. Post WOD On a 5:00 running clock, accumulate max time in push up plank position *10 push ups every breakRead more

Workout of the Day 4 rounds2:00250/200 meter rowMax reps of DB bench press (#50/#35):30 rest 4 rounds2:0012/9 calorie bikeMax reps of DB bent over row:30 rest 4 rounds2:00200 meter runMax reps of DB hang power cleans:30 restRead more

Pre WOD Deadlift 8-8-6-6 Build from moderate to heavy Workout of the Day “Diane” For time 21-15-9Deadlift (225/155)Handstand Push-up Post WOD 3 rounds for quality 5 Diamond Push-Ups15 DB Skull-CrushersRead more