Pre WOD Front squat 5 X 5 Workout of the Day 3 rounds for time 60 double unders 30 abmat situps  Read more

Pre WOD Every 3 minutes on the minute for 15 minutes 5 DB hang power cleans to push press 5 DB sumo deadlift high pulls 5 DB pushups 5 DB bent over rows Workout of the Day 5 rounds as many reps/cals as possible 1:00 box jumps (24″/20″) 1:00 DB snatch (#50/#35) 1:00 bike for calories 1:00 restRead more

Workout of the Day 8 rounds with a partner P1: 7 push press (#95/#65) 14 hang power cleans 28 deadlifts P2: AMRAP burpee box jumps *score total BBJsRead more

Pre WOD Kettlebell banded strict press 5 X 7 Workout of the Day 7 rounds for time 1 rope climb 10 wall ball shots (#20/#14) 15 kettlebell swings (24kg/16kg) 20 double unders  Read more

Workout of the Day “Death by Calories” 18:00 on Assault bike 1st min: 2/1 cal 2nd min: 4/2 cal 3rd min: 6/3 cal 8/4, 10/5 etc……. *when you can no longer keep pace with clock , reset to 2/1 and start climbing again 4:00 rest 18:00 on rower 1st min: 2/1 cal 2nd min: 4/2 cal 3rd min: 6/3 cal 8/4, 10/5 etc……. *when you can no longer keep pace with clock , reset to 2/1 and start climbing again Score total calories    Read more