Workout of the Day 5 rounds 3:30 18/13 calorie row 100 meter farmers carry (32kg/24kg) AMRAP muscle ups :30 restRead more

Workout of the Day 18 minutes as many rounds as possible 21/15 calorie Assault bike 15 strict pullups 15 DB deadlifts (#50/#35) 15 DB front squats Post WOD 4 X 50 meter banded partner sprintsRead more

Pre WOD Pause bench press (:03 pause on chest) 5 x 5 Workout of the Day 3 rounds for time 24/17 calorie row 21 wall ball shots (#20/@124) 18 alternating DB snatches (#50/#35) 15 burpees over DBRead more

Workout of the Day For time 50 ft walking lunge (#50/#35) 45 deadlifts (#95/#65) 40 wall ball shots (#20/#14) 35 power cleans (#95/#65) 30 burpees 25 push press 20 DB snatch (#50/#35) 15 toes to bar 10 X 10 meter shuttle sprint 5 devils press (#50/#35)  Read more

Pre WOD Every 2 minutes on the minute for 10 minutes 3 man makers Workout of the Day Quadruple Tabata -bike for cal -wall ball shots (#20/#14) -box jumps (24″/20″) -jumping lunges *complete 8 intervals of each movement before moving to next *post total of lowest rep round of each movement  Read more