Pre WOD Romanian deadlift 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 cal row Odd: 1 rounds of “Cindy” (5 pullups/10 pushups/15 squats)  Read more

Pre WOD 1 mile run for time Workout of the Day For time 50-40-30-20-10 10-20-30-40-50 Barbell curls (#45/#35) Kettlebell swings (24kg/16kg)  Read more

Workout of the Day “Death by Squat Clean” Every minute on the minute for 20 minutes 1st min: 1 squat clean (#135/#95) 2nd min: 2 squat cleans 3rd min: 3 squat cleans etc…….. When you can no longer complete the required number of cleans within the minute, reset back to 1 rep and start climbing again Post WOD 40 barbell rolloutsRead more

Pre WOD Every minute on the minute for 14 minutes Even: 5 strict or weighted pullups Odd: 5 strict press Workout of the Day 20 minutes as many rounds as possible 10 sandbag cleans (#80/#65) 20 sandbag squats 30 abmat situps 40 double undersRead more

Workout of the Day “Dallas 5” Complete for max reps/calories 5:00 burpees 1:00 rest 5:00 7 deadlifts (#155/#105) / 7 box jumps (24″/20″) 1:00 rest 5:00 Turkish get ups (#40/#30) 1:00 rest 5:00 7 power snatch (#75/#55) / 7 pushups 1:00 rest 5:00 row for caloriesRead more