Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 30 double undersRead more

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 bent over barbell rows 2nd min: 5 strict pullups 3rd min: 10 ring rows Workout of the Day For time: 800 meter run 40 hand release pushups 600 meter run 30 hand release pushups 400 meter run 20 hand release pushups 200 meter run 10 hand release pushupsRead more

Pre WOD Muscle clean to strict press 4 X 6 Workout of the Day Tabata row for meters 1:00 rest Tabata air squats 1:00 rest Tabata row for meters 1:00 rest Tabata abmat situps Add  low four numbers of each tabata for scoreRead more

Pre WOD Double kettlebell push press 5 X 5 Workout of the Day “Death by Squat Clean” 20 minutes as many reps as possible 1st min: 1 rep 2nd min: 2 reps 3rd min: 3 reps etc……. Stay on clock as long as possible, then reset back to 1 rep and continue Reset as many times as necessary Score total reps over 20 minutesRead more

Pre WOD 5 rounds for quality 10 pistols 5-10 handstand pushups Workout of the Day Every 4:00 for 20:00 complete 500/400 meter row 50 meter farmers carry (24kg/16kg) AMRAP box jumps (24″/20″)  Read more