Pre WOD Every 4 minutes on the minute for 16 minutes 10 back squats Workout of the Day 5 rounds 1:30 5 strict pullups 10 deadlifts (#225/#155) AMRAP box jumps (24″/20″) :30 rest *score total box jumpsRead more

Workout of the Day 10 rounds for time 250/200 meter row 15/10 pushups 30 abmat situps *30:00 time capRead more

Workout of the Day 3 rounds for time 30/20 calorie Assault bike 50 goblet squats (24kg/16kg) 30 burpees * every 4 minutes on the minute complete a 100 meter farmers carry (2 X 24kg/16kg)Read more

Workout of the Day 35 minutes as many rounds as possible 400 meter run 8 DB thrusters (#50/#35) 3 rope climbs 11 box jumps (30″/24″)Read more

Pre WOD Every minute on the minute for 12 minutes 2 hang power snatches Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups    Read more