Pre WOD Close grip bench press 5 X 7 Workout of the Day 5 rounds for time 7 power cleans (#135/#95) 14 wall ball shots (#20/#14)(10’/9′) 21 lateral jumps over BB (over and back = 1)Read more

Pre WOD 5 rounds, not for time 5 deadlifts (building weight) 15 hand release pushups Workout of the Day 20 minutes as many rounds as possible 200 meter run 15 kettlebell swings (24kg/16kg) 19 goblet lunges  Read more

Pre WOD Turkish get ups 1 X 3 1 X 2 1 X 1 Workout of the Day 12 minutes as many rounds as possible 12 power snatches (#75/#55) 2 rope climbs (1 legless/1 regular)Read more

Pre WOD Every 3 minutes on the minute for 15 minutes 3 back squats Workout of the Day 9 minutes as many rounds as possible 9 dumbbell squat cleans (#30/#20) 3 muscle ups  Read more

Pre WOD Push/split jerk 3-3-2-2-1-1 Workout of the Day Alternating quadruple tabata -jumping squats -squats -jumping lunges -lunges Score lowest interval of each movementRead more