Pre WOD 1 leg weighted box squats 5 X 10 (5R/5L) Workout of the Day In 12 minutes climb as far up the ladder of burpees as possible 5 power snatches (#75/#55) 1 burpee 5 PS’s 2 burpees 5 PS’s 3 burpees 5/4, 5/6, etc….  Read more

Pre WOD Bench press 5-5-3-3-1-1 Workout of the Day For time 21-18-15-12-9-6-3 Weighted overhead walking lunge steps (#45/#25) Pullups V-upsRead more

Workout of the Day For time 2000 meter row 800 meter run 40 wall ball shots (#20/#14) 40 ring rows 1K row 400 M run 30 WB shots 30 ring rows 500 M row 200 M run 20 WB shots 20 rings rows      Read more

Pre WOD Every 2 minutes on the minute for 12 minutes 3 front squats Workout of the Day 3 rounds for time 10 kettlebell swings (32kg/24kg) (russian) 10 spiderman pushups 10 KB swings 10 jumping lunges 10 KB swings 10 burpee kick outs 10 KB swings 10 pullups 10 KB swings 10 V-upsRead more

Pre WOD Every 2 minutes on the minute for 12 minutes 5 hang power clean and push press Workout of the Day Quadruple tabata, not alternating -bent over DB row (#35/#20) -flutter kicks -burpees -russian twists with DB (#35/#20)  Read more