Pre WOD Back squat 5 X 5 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Row for calories Burpees KB swings (32kg/24kg)  Read more

Pre WOD 1 arm overhead dumbbell split squat 5 X 10 Workout of the Day 20 minutes as many rounds as possible 10 pushups 12 box jumps (24″/20″) 14 med ball russian twists (#20/#14) (L+R=1) *every 2:00 perform 40 double undersRead more

Workout of the Day “The Bear” 5 rounds for load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score total weight used for all successful roundsRead more

Workout of the Day 5 rounds 1:30 10 deadlifts (#185/#125) AMRAP wall ball shots (#20/#14) :30 rest 3:00 rest, then.. 5 rounds 1:30 10 strict pullups AMRAP hanging power snatch (#75/55) :30 rest *score total WB shots + snatchesRead more

Workout of the Day With a partner… 7:00 250 meter row AMRAP KB swings (24kg/16kg) 4:00 rest 7:00 15 box jumps (24″/20″) AMRAP goblet squats 4:00 rest 7:00 20 abmat situps AMRAP KB snatchesRead more