Workout of the Day Every minute on the minute for 30 minutes 1st min: 10 calorie Assault bike 2nd min: 20 KB swings (russian)(32kg/24kg) 3rd min: 100 meter run 4th min: 100′ suitcase carry (32kg/24kg) 5th min: 100′ waiters walk (24kg/16kg) 6th min: 15 toes to barRead more

Pre WOD Back squat 5 X 3 Workout of the Day 100 wall ball shots for time *every break do 10 pullups and 10 burpeesRead more

Workout of the Day For time 1 mile run 50 power cleans (#155/#105) 1 mile runRead more

Workout of the Day For time 50 calorie Assault bike 50 DB snatches (#50/#35) 5 rope climbs 40 calorie AB 40 DB snatches 4 rope climbs 30 calorie AB 30 DB snatches 3 rope climbs 20 calorie AB 20 DB snatches 2 rope climbs 10 calorie AB 10 DB snatches 1 rope climbRead more

Pre WOD Every minute on the minute for 16 minutes 1st min: 1 strict pullup every :05 from :05-:50 (10 reps) without coming off bar 2nd min: rest 3rd min: 1 ring dip every :05 from :05-:50 (10 reps) without coming off rings 4th min: rest Workout of the Day 5 rounds 2:00 5 deadlifts (#275/#155) 15/10 calorie row AMRAP box jumps (24″/20″) 1:00 restRead more