Pre WOD Every minute on the minute 10 minutes 1 snatch Workout of the Day “Nasty Girls” 50 squats 7 muscle ups 10 hang power cleans (#135/#95)    Read more

Pre WOD  Every minute on the minute 21 minutes 1st min: 7 strict press 2nd min: 7 weighted or strict pullups .3rd min: rest Workout of the Day 12 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 knee to opposite elbow 8 ring dipsRead more

Pre WOD Every 3 minutes on the minute for 15 minutes 5 front squats Workout of the Day 5 rounds 3:00 20/15 calorie row 15 wall ball shots (#20/#14) AMRAP burpees 1:00 rest *score total burpeesRead more

Pre WOD KB weighted overhead stepups 5 X 10 (5R/5L) Workout of the Day 15 minutes as many rounds as possible 10 deadlifts (#225/#155) 20 pushups 30 double undersRead more

Pre WOD Russian twist plate pass Workout of the Day With a partner , for 25 minutes… Roll dice and do movement associated with each number 1-6. First to finish does as many squats as possible until partner finishes 1: 2 rounds of “Situp Cindy” 5 pullups/10 pushups/20 situps 2: 20 box jumps (24″/20″) 3: 10 manmakers 4: 300 meter run 5: 20 DB snatches (#30/#20) 6: 30 overhead walking lunges (#45/#25) *score is most total squats by end of WODRead more