Pre WOD Push/split jerk 2-2-2-2-2-2 Workout of the Day 15 minutes as many rounds as possible 3 deadlifts (#295/#205) 6 pullups 9 pushupsRead more

Pre WOD Every minute on the minute for 12 minutes 1 squat clean Workout of the Day Every minute on the minute for 16 minutes Even: row for max calories Odd: AMRAP wall ball shots (#20/#14)Read more

Workout of the Day Every minute on the minute for 40 minutes 1st min: 30 double unders 2nd min: 15 weighted med ball sit ups (#20/#14) 3rd min: 10 bench press (#155/#105) 4th min: 5 strict pullupsRead more

Pre WOD 5 rounds for quality 5-10 ring layouts 10 reverse ring flys Workout of the Day Dumbbell “DT” 5 rounds for time 12 DB deadlifts (#50/#30) 9 DB hang power cleans 6 DB push jerksRead more

Pre WOD Back squat 10-10-10-10 Workout of the Day 3 rounds :40 AMRAP KB swings (24kg/16kg) :20 rest :40 AMRAP burpees :20 rest :40 AMRAP weighted KB step ups (24″/20″) :20 restRead more