Pre WOD Every minute in the minute for 12 minutes 5 strict or weighted pullups 5-7 strict dips (2 sec pause in bottom position) Workout of the Day 14 minutes as many rounds as possible 7 DB squat cleans (#50/#35) 14 hand release pushups 21 lateral jumps over barbellRead more

Pre WOD Weighted sandbag step ups 5 X 10 (5R/5L) Workout of the Day 20 minutes as many rounds as possible 100 meter overhead sandbag carry (#65/#40) 15 toes to bar 50 double undersRead more

Pre WOD Accumulate 10 minutes in front plank position *every break do 10 back extensions Workout of the Day For time 800 meter run 40 box jumps (24″/20″) 40 kettlebell swings (24kg/16kg) 600 meter run 30 BJ’s 30 KB swings 400 meter run 20 BJ’s 20 KB swings 200 meter run 10 BJ’s 10 KB swingsRead more

Pre WOD 1 arm dumbbell rows 5 X 20 (10R/10L) Workout of the Day Every minute on the minute for 18 minutes 1st min: 15/12 calorie row 2nd min: 5 power cleans (athlete choice) 3rd min: AMRAP burpeesRead more

Workout of the Day “Murph” For time 1 mile run 100 pullups 200 pushups 300 squats 1 mile run If you have a #20 weight vest, wear itRead more