Pre WOD Every minute on the minute for 10:00 2 hang powwer cleans Workout of the Day For time 21-15-9-15-21 Wall ball shots (#20/#14) Assault bike calories Lateral PVC jumps (20″/16″)Read more

Workout of the Day 10 rounds for time 20/15 calorie row 15/10 pushups 10 DB snatches (#50/#35)(alternate arms)  Read more

Pre WOD Kettlebell Z press 5 X 7 Workout of the Day 5 rounds for time 4 deadlifts (#295/#205) 40 double unders 400 meter runRead more

Pre WOD Every minute on the minute for 15 minutes 1st minute: 3 strict or weighted pullups 2nd minute: 5 ring rows 3rd minute: 7 bent over barbell rows Workout of the Day 15 minutes as many rounds as possible 10 DB power cleans (#50/#35) 20 medball cross mountain climbers 10 DB weighted stepups (24″/20″) 20 medball situps  Read more

Workout of the Day In 10:00 row for as many calories as possible *every 2:00 on the minute, do 5 burpees and 10 kettlebell swings (32kg/24kg) 5:00 rest In 10:00 bike for as many calories as possible *every 2:00 on the minute, do 5 box jumps (30″/24″) and 10 squats  Read more