Pre WOD Bench press 5 X 10 Workout of the Day 15 minutes as many rounds as possible 100 meter farmers carry (AHAP) 200 meter runRead more

Workout of the Day With a partner, complete for time 1K row while partner holds sandbag, then 2 rounds of.. 40 burpee sandbag cleans (#65/#40) 20 meter sandbag bear crawl and drag 40 sandbag over shoulder 20 meter sandbag bear crawl and drag 40 sandbag situps 20 meter sandbag bear crawl and drag Then.. 1K row while partner holds sandbag      Read more

Pre WOD Front rack lunges 4 X 12 Workout of the Day For time 9 power cleans (#155/#105) 3 ring dips 6 KB swings (32kg/24kg) 6 ring dips 12 KB swings 9 dips 18 KB swings 12 dips 24 KB swings 9 dips 18 KB swings 6 dips 12 KB swings 3 dips 6 KB swings 9 power cleans    Read more

Pre WOD Bent over barbell row 5 X 5 Workout of the Day In 14 minutes, complete as many wall ball shots as possible (#20/#14)(10’/9′) Every 2 minutes on the minute run 200 metersRead more

Pre WOD 3 rounds for quality 10 GHD situps 1:00 front plank hold 10 russian twists (#45/#25)(L+R=1) Workout of the Day 3 rounds 5:00 AMRAP 3 handstand pushups (strict) 6 deadlifts (#245/#175) 9 box jumps (24″/20″) 2:00 restRead more