Pre WOD Every minute on the minute for 10 minutes 5 strict pullups 7 ring dips OR 3 muscle ups (strict if possible) Workout of the Day For time: 3-6-9-12-15-12-9-6-3 Front squat (#95/#65) Lateral over the bar burpeesRead more

Pre WOD Every 2 minutes on the minute 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 5 rounds for time 4 deadlifts (#275/#185) 8 kettlebell seesaw press (24kg/16kg) 40 double undersRead more

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day 20 minutes as many rounds as possible 40 meter sled drive (#70/#45) 200 meter run 80 meter overhead sandbag carry (#80/#65) 200 meter runRead more

Workout of the Day 4 rounds as many reps as possible 1:00 clean and jerk (#75/#45) 1:00 over bar burpees 1:00 front squat 1:00 DB snatch (#50/#30) 1:00 box jumps (24″/20″) 1:00 weighted step ups 2:00 restRead more

Pre WOD Back squat 6 X 3 Workout of the Day 3 rounds for time 40 double unders 30 abmat situps 20 pullups (chest to bar) 10 box jumps (30″/24″)Read more