Workout of the Day 3 rounds for time 30/21 calorie Assault bike 3 rounds of “Cindy” (5 pullups/10 pushups/15 squats) OR 3 rounds of “Mary” (5 handstand pushups/10 pistols/15 pullups) 10 power snatches (#115/#85)    Read more

Pre WOD 3 rounds not for time :30 double kettlebell bottom of squat hold 10 bent over KB rows 50 band pull aparts 2:00 rest between sets Workout of the Day 15 minutes as many rounds as possible 6 ring dips 9 deadlifts (#205/#135) 12 V-upsRead more

Pre WOD Every minute on the minute for 12 minutes Even: 5 strict press Odd: 5-7 weighted pullups Workout of the Day 5 rounds as many reps as possible :30 row for calories :15 rest :30 kettlebell swings (32kg/24kg) :15 rest :30 double unders 1:00 restRead more

Workout of the Day For time 25-20-15-10-5 Box jump overs (24″/20″) Toes to bar Then, immediately into…. 5-10-15-20-25 Hang power snatch (#75/#55) Wall ball shots (#20/#14)  Read more

Workout of the Day 25 minutes as many rounds as possible 10 burpees 25′ weighted walking lunge (#50/#35) 10 pullups 25′ weighted walking lunge (#50/#35) 10 squats 25′ weighted walking lunge (#50/#35) 10 pushups 25′ weighted walking lunge (#50/#35) 10 kettlebell swings 25′ weighted walking lunge (#50/#35) 10 box jumps (24″/20″) 25′ weighted walking lunge (#50/#35)Read more