Pre WOD Back squat 4 X 10 Workout of the Day 14 minutes as many rounds as possible 21 kettlebell swings (24kg/16kg) 14 pullups 7 burpeesRead more

Pre WOD 4 rounds 1:00 AMRAP double unders 1:00 AMRAP abmat situps 1:00 rest Workout of the Day “Fight Gone Bad” 3 Rounds for Total Score (reps + calories): Wallball Shots (20#/14#) for reps Sumo Deadlift High Pull (75#55#) for reps Box Jumps (20″) for reps Push Press (75#/55#) for reps Row for calories Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of “Rotate” the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.Read more

Workout of the Day With a partner, perform all movements in “synchro” fashion In 12 minutes, climb as far up ladder in reps as possible 3-6-9-12-etc….. Pushups Wall ball shots (#20/#14) 5:00 rest In 12 minutes, climb as far up ladder in reps as possible 3-6-9-12-etc… DB snatch (#50/#35) Pullups  Read more

Pre WOD Overhead squat 5 X 7 Workout of the Day 10 minutes as many rounds as possible 5 deadlifts (#275/#195) 50 double undersRead more

Pre WOD 5 rounds not for time 10 reverse lunge steps, front foot elevated 20 hollow rocks Workout of the Day “GI Jane” 100 burpee pullups for timeRead more