Workout of the Day 3 rounds for time 800 meter run 80 double unders 21 push press (#115/#85)Read more

Pre WOD Playing with front levers 5 sets of 5-10 reps of any one of the following… -bar pull over/lower through front lever -ice cream makers -ball up on rings/lower through front or tuck lever -scaled front lever on floor Workout of the Day 14 minutes as many rounds as possible 7 power cleans (#135/#95) 7 burpees 200 meter runRead more

Pre WOD Back squat 4 X 10 Workout of the Day 10 rounds :30 max Assault bike calories :30 amrap ring dipd :30 restRead more

Pre WOD Every minute on the minuute for 12 minutes 1st min: 4 strict or weighted pullups 2nd min: 8 bent over barbell rows 3rd min: 12 ring rows Workout of the Day 12 minutes as many rounds as possible 21 kettlebell swings (24kg/16kg) 14 reverse goblet lunges 7 push jerks (#155/#105)  Read more

Pre WOD 5 rounds, not for time 5 sumo deadlifts 10 1 arm kettlebell situps Workout of the Day 15 minutes as many rounds as possible 10 dumbbell bench press (#50/#35) 20/15 calorie row 30 double undersRead more