Workout of the Day 5 rounds for time 30/24 calorie row 15 burpees 10 ring dips    Read more

Pre WOD Single leg romanian deadlift with medball 4 X 20 (10R/10L) Workout of the Day 5 rounds 200 meter run, then… 3rds of.. 3 strict pullups 4 hand release pushups 5 goblet squats (32kg/24kg)    Read more

Pre WOD Dumbbell curl to strict press 5 X 8 Workout of the Day For time   3-6-9-12-15-12-9-6-3 Toes to bar Hang power clean (#135/#95)Read more

Workout of the Day Complete with a partner 3 rds 20 pulls on rower for max cal AMRAP MB cleans 3rds 20 pulls on rower for max cal AMRAP MB burpees 3rds 20 pulls on rower for max cal AMRAP MB overhead lunge 3 rds 20 pulls on rower for max cal AMRAP MB situps Add total calories to total reps and subtract from total time in seconds for score  Read more

Pre WOD Weighted step ups 5 X 6 (3R/3L) Workout of the Day For time 21-15-9 Shoulder to overhead (#135/#95) Chest to bar pullupsRead more