Pre WOD Every 3 minutes for 15 minutes 1st min: 5 strict press 2nd min: 5 strict ring dips 3rd min: rest Workout of the Day 12 minutes as many rounds as possible 6 burpees 12 dumbbell snatches (#50/#30) 24 double undersRead more

Pre WOD  Every minute on the minute for 12 minutes Even: 3 deadlifts Odd: 15 hollow rocks Workout of the Day 10 rounds :40 row for max calories :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest  Read more

Workout of the Day “Barbara” 5 rounds for time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3 minutes between rounds Post time of each round   Compare to 12/7/15Read more

Pre WOD 5 rounds for quality 10 strict toes to bar 10 dumbbell pullovers Workout of the Day 5 rounds for time 15 calorie row 15 kettlebell swings (24kg/16kg) 39 double undersRead more

Pre WOD Hang power clean 7 X 3 Workout of the Day 20 minutes as many rounds as possible 10 box jumps (24″/20″) 10 single arm over head weighted walking lunge steps (#50/#30) (R arm) 10 ring rows 10 single arm over head weighted walking lunge steps (L arm)Read more