Pre WOD Every minute on the minute for 8 minutes 1st minute: :30 DB bent over row / :30 front plank 2nd min: :30 fast single uners or double under practice / :30 pushups Workout of the Day For time 50-40-30-20-10 Double unders Sit ups *500/400 row or 30/21 calorie bike after each setRead more

Workout of the Day With a partner for time 2000 meter row 150 pullups 150 situps 150 box jumps (24″/20″) 2000 meter row *switch every 200 meters on rower, partition reps on other movements as necessaryRead more

Pre WOD Front squat 5 X 5 5 @ 65% 5 @ 75% 5 @ 85% Workout of the Day 3 rounds 14/12 calorie bike 14 front rack reverse lunge (115/75) 14/12 calorie bike *1:00 rest between roundsRead more

Pre WOD Rope climb skill work Workout of the Day Every 2 minutes for 20:00 Minutes 1 & 2:Max rope climbs Minutes 3 & 4: Max power cleans (athlete choice-AHAP)  Read more

Pre WOD Push press 5 @ 65% 5 @ 75% 5 @ 85% Workout of the Day For time 30-20-10 Calorie row Handstand pushups or DB push press (#45/#30)  Read more