Workout of the Day 5 rounds 3:00 max Assault Bike calories 2:00 max calories row 1:00 AMRAP double unders 2:00 restRead more

Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 27-21-15-9-3 Calorie row Strict DB press (#35/#20) DB weighted step overs (24″/20″)  Read more

Pre WOD Not for time 100 perfect hand release pushups *every break do 5 strict pullups Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)Read more

Pre WOD Deadlift 6 X 3 Workout of the Day Tabata -abmat situps -squats (bottom to bottom) -MB russian twist (#20/#14) -jumping lunges *score low total of each movementRead more

Pre WOD Back squat 4 X 10 Workout of the Day For time 50 calorie row 800 meter run 40 kettlebell swings (32kg/24kg) 800 meter run 50 burpees  Read more