Pre WOD Squat clean 5-5-3-3-1-1 Workout of the Day Assault bikr for time 50 calorie Assault bike for time OR 500 meter row for timeRead more

Workout of the Day “Mike Goerne” For time 40 calorie row 37 DB bench press (#50/#35) 37 deadlifts (#185/#125) 100 double unders 37 thrusters (#75/#55) 37 box jumps (24″/20″) 100 double unders 37 burpees 37 DB weighted step ups (#35/#25)(24″/20″) 40 calorie rowRead more

Workout of the Day With a partner for as many reps as possible 10:00 AMRAP 10 DB snatch (#50/#35) 10 box jumps (24″/20″) 3:00 rest 7:00 AMRAP 10 kettlebell swings (24kg/16kg) 10 toes to bar 3:00 rest 4:00 AMRAP 10 wall ball shots (#20/#14) 20 double undersRead more

Workout of the Day 5 rounds 15 front squats (#135.#95) 15 calorie Assault bike 15 pullups 1:00 rest *post time of slowest roundRead more

Pre WOD Every 2 minutes on the minute for 10 minutes 7 deadlifts 5 hang power cleans 3 split jerks Workout of the Day 2 rounds for time 30/21 calorie Assault bike 30 kettlebell swings (24kg/16kg) 30 /21 calorie row 30 abmat situpsRead more