Workout of the Day 4 rounds 3:00 400 meter run AMRAP sandbag (#65/#40) box step overs (24″/20″) 1:00 rest 3:00 500/400 meter row AMRAP sandbag box step overs 1:00 restRead more

Pre WOD Turkish get ups 2 X 5 2 X 3 2 X 1 Workout of the Day “Fran” For time 21-15-9 Thrusters (#95/#65) PullupsRead more

Workout of the Day With a partner, accumulate 22 rope climbs Partner not climbing holds barbell plank 100 meter run after every rope climbRead more

Pre WOD Every minute on the minute for 10 minutes 1 power snatch 1 hang squat snatch Workout of the Day 6 rounds 1:00 row for max calories 1:00 AMRAP overhead walking lunge (#45/#25) 1:00 AMRAP med ball cleans (#20/#14) 1:00 restRead more

Pre WOD In 10 minutes, complete as many hand release pushups as possible Every break complete 10 hollow rocks Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#225/#155) 10 kettlebell snatches (24kg/16kg) 50 double undersRead more