Pre WOD Every 2 minutes on the minute for 12 minutes 1 power clean 1 hang squat clean 1 push jerk Workout of the Day 10 rounds for time 10 pullups 10 X 10 meter shuttle sprintsRead more

Pre WOD Deadlift 7-7-5-5-3-3 Workout of the Day 10 minutes as many rounds as possible 12/9 calorie Assault bike 12 kettlebell swings (32kg/24kg) 9 toes to barRead more

Workout of the Day Tabata -pushups -jumping squats -ring rows -jumping lunges *add low number from each interval for total score Post WOD Reverse tabata L-sitRead more

Pre WOD 4 rounds 10 ring dips 40 meter farmers carry (32kg/24kg) Workout of the Day Dumbbell “DT” 5 rounds for time 12 DB deadlifts (#50/#35) 9 DB DB hang power clean 6 DB push press  Read more

Pre WOD Front squat 4 X 10 Workout of the Day Every 5 minutes for 15 minutes 15/10 calorie Assault bike 15 wall ball shots (#20/#14) 10 burpees 10/7 calorie row 50 double unders *post time of slowest roundRead more