Pre WOD Banded kettlebell suspended bench press 5 X 10 Workout of the Day 5 rounds for time 10 thrusters (#95/#65) 1 peg board ascentRead more

Pre WOD Every minute on the minute for 10 minutes Even: 5 hang muscle clean to strict press Odd: 5 barbell rollouts Workout of the Day 4 rounds 15/10 cal bike 20 DB weighted step ups #40/#25   24″/20″ 15 HR pushups 1:00 rest *post time of slowest roundRead more

Pre WOD Overhead squat 5 X 7 Workout of the Day 12 minutes as many rounds as possible 15 kettlebell swings (32kg/24kg) OR 14 KB snatches (24kg/16kg) 45 double undersRead more

Pre WOD Weighted ring dips 5 X 5 Workout of the Day 20 minutes as many rounds as possible 15 wall ball shots (#20/#14) 12/9 calorie row 9 toes to bar 6 burpee box jumps (24″/20″) 3 muscle upsRead more

Workout of the Day 5 rounds for time 15/12 calorie row 50′ DB weighted walking 2 X (#50/#35) 15/12 calorie row 1:00 restRead more