Pre WOD 1 arm bent over dumbbell row 5 X 20 (10R/10L) Workout of the Day “Elizabeth” For time21-15-9 Power clean Ring dips   Sorry, lost results board picRead more

Pre WOD Close grip bench press 5 X 7 Workout of the Day Every minute on the minute for 20 minutes Even: 15 kettlebell swings (32kg/24kg) Odd: 10 weighted abmat situps (#45/#25)Read more

Workout of the Day 20 minutes as many rounds as possible 5 pullups 10 pushups 15 squats 20 calorie row Post WOD 5 rounds not for time 5 barbell rollouts 15 hollow rocks Rest 1:00 between rounds  Read more

Pre WOD Every minute on thre minute for 12 minutes 1 power clean Workout of the Day 5 rounds for time 50 meter kettlebell overhead carry (24kg/16kg) 50 double unders 10 bent over double KB rowsRead more

Pre WOD Thruster 6 X 3 Workout of the Day 16 minutes as many rounds as possible 20 jumping med ball squats (#20/#14) 200 meter run with med ball 20 russian twists (L+R=1)  Read more