Pre WOD Every minute on the minute for 14 minutes Even: 1 legless rope climb Odd: 7 close grip bench press Workout of the Day 4 rounds 3:00 AMRAP 8 KB swings (32kg/24kg) 8 toes to bar 1:00 restRead more

Workout of the Day 10 rounds Rounds 1,3,5,7,9 2:30 20/16 calorie row AMRAP wall ball shots (#20/#14) :30 rest Rounds 2,4,6,8,10 2:30 150 meter run AMRAP burpes :30 rest Score total WB shots and burpeesRead more

Pre WOD Every 2 minutes on the minute for 12 minutes 3 strict pullups 6 ring rows 9 bent over barbell rows Workout of the Day “Diane” For time 21-15-9 Deadlifts (#225/#155) Handstand pushups  Read more

Pre WOD n 20 minutes, find your heaviest 1 rep clean Workout of the Day 10 minutes as many rounds as possible 10 jumping lunges 10 DB snatches (#50/#30)Read more

Workout of the Day With a partner.. 6:00 AMRAP P1: 200 meter run P2: KB swings (24kg/16kg) 2:00 rest 6:00 AMRAP P1: 250 meter row P2: goblet squats 2:00 rest 6:00 AMRAP P1: 25 walking lunge steps P2: pushups 2:00 rest 6:00 AMRAP P1: 10 burpees P2: med ball cleans (#20/#14)Read more