Pre WOD  Every minute on the minute for 16 minutes 1st min: 1 strict pullup every :05 (10 reps) 2nd min: rest 3rd min: 1 ring dip every :05 4th min: rest *all reps done without coming off bar or rings during each interval Workout of the Day 3 rounds for time 30 deadlifts (#135/#95) 30 calorie Assault bike 30 abmat situpsRead more

Pre WOD 5 rounds not for time 14 (7R/7L) half kneeling bottoms up kettlebell press 10-15 GHD situps Workout of the Day 5 rounds 2:00 200/150 meter row AMRAP double kettlebell front squat (24kg/16kg) 1:00 restRead more

Pre WOD Tabata push press (#45/#35) *resting position is bar locked out overhead Workout of the Day 3 rounds 5:00 as many rounds as possible 18/13 calorie Assault bike 18 kettlebell swings (24kg/16kg) 18 burpees 2:00 restRead more

Pre WOD 1 arm dumbbell row 5 X 20 (10R/10L) Workout of the Day 18 minutes as many rounds as possible 4 power cleans (#185/#125) 8 toes to bar 12 ring pushupsRead more

Pre WOD Every 3 minutes on the minute for 15 minutes 5 back squats Workout of the Day 5 rounds for time 20 single arm overhead walking lunge steps (#50/#35) 50 double unders  Read more