Workout of the Day Every minute on the minute for 20 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD Accumulate.. 3:00 in front plank, then.. 2:00 hollow hold, then.. 1:00 L-sit  Read more

Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day Tabata -ice skaters -hollow rock -dumbbell split squat (30/20) -abmat situpsRead more

Pre WOD Push press 5-5-3-3-3-1-1 Workout of the Day 7 rounds :40 AMRAP front squats (#95/#65) :20 rest :40 AMRAP lateral over the bar burpees :20 restRead more

Workout of the Day “The Seven” 7 rounds for time 7 handstand pushups 7 thrusters (#135/#95) 7 knees to elbows 7 deadlifts (#245/#150) 7 kettlebell swings (32kg/24kg) 7 pullupsRead more

Pre WOD Power snatch 5 X 3 Workout of the Day Every minute on the minute for 21 minutes 1st min: 15/12 calorie row 2nd min: 5 deadlifts (#275/#155) 3rd: AMRAP burpeesRead more