Pre WOD Front squat 5 X 5 Workout of the Day For time: 50 clean and jerks (#135/#95) Every minute on the minute do 5 toes to bar Start WOD with T2BRead more

Pre WOD Every minute on the minute for 12 minutes 3 strict press 6 ring dips 9 pushhups Workout of the Day 14 minutes as many rounds as possible 10 DB weighted box step ups (#50/#30) (24″/20″) 20 DB snatches (#50/#30) 40 double undersRead more

Pre WOD 1/2 kneeling botttoms up kettlebell press 5 X 10 (5R/5L) Workout of the Day 6 rounds 1:00 row for max calories 1:00 AMRAP KB swings (24kg/16kg) 1:00 AMRAP burpees 1:00 restRead more

Pre WOD Every 2 minutes for 12 minutes 3 bent over barbell rows 6 strict pullups 9 ring rows Workout of the Day For time 21-18-15-12-9-6-3 Kettlebell goblet squats (24kg/16kg) KB russian twistsRead more

Pre WOD 1 leg weighted box squat 5 X 10 (5R/5L) Workout of the Day 14 minutes as many rounds as possible 20 lateral box jumps (20″/16″) 10 overhead weighted situps (#45/@25) 20 lateral box jumps 10 plank walk upsRead more