Pre WOD Back squat 3 X 6 Workout of the Day 3 rounds for time 12 romanian deadlifts (#155/#105) (do not allow bar to touch floor between reps) 24 GHD situps 100 meter KB front rack carry (2 X 24kg/16kg) 100 meter KB farmers carry (2 X 32kg/24kg)Read more

Pre WOD Bench press 3 X 7 Workout of the Day 10 rounds for time 1 rope climb 6 DB snatches (#50/#35) (Rx+ #70/#50) 12/8 cal Assault bike  Read more

Workout of the Day 3 rounds for time 30/20 calorie row 30/20 calorie bike 30 X 10 meter shuttle sprint 3:00 rest  Read more

Pre WOD Every :90 for 7 rounds 1 high hang clean 1 hang clean 1 front squat Workout of the Day For time 50 pullups 50 KB swings (24kg/16kg) Rx+ (32kg/24kg) 50 box jumps (24″/20″) 50 overhead squats (#75/#55) Rx+ (#95/#75) 50 abmat situps Rx+ GHD situpsRead more

Pre WOD 3 rounds 12 strict 1 arm DB press 12 1 arm DB rows Workout of the Day 18 minutes as many rounds as possible 60 double unders 45 squats 21/15 calorie bike 10 push jerks (#155/#105) Rx+ #185/#135  Read more