Pre WOD Every minute on the minute for 12 minutes 2 power cleans Workout of the Day 15 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 ring dipsRead more

Pre WOD Thruster 5 X 5 Workout of the Day For time 3-6-9-12-15-12-9-6-3 Power snatch (#95/#65) Box jump (24″/20″)Read more

Pre WOD 5 rounds :30 AMRAP renegade rows :10 rest :20 AMRAP ring rows :60 rest Workout of the Day Tabata -lateral jumps over bar -squats -pushups -jumping lunges Complete all 8 intervals of each movement before moving to next *score is lowest interval of each movement added togetherRead more

Pre WOD Every minute on the minute for 18 minutes 1st min: 5 bench press 2nd min: max unbroken reps of strict pullups 3rd min: rest Workout of the Day 10 minutes as many rounds as possible 5 1 arm dumbbell thrusters R (#50) 5 burpees 5 1 arm dumbbell thrusters L 5 burpees  Read more

Workout of the Day 30 minutes as many rounds as possible 10 sandbag cleans over the shoulder (#105/#70) 100 meter sprint 10 sandbag sprints 100 meter sprintRead more