Workout of the Day Every minute on the minute for 20 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD 2K row for timeRead more

Pre WOD 5 rounds, not for time 5 bent over barbell rows 15 V-ups Workout of the Day 12 minutes as many rounds as possible 9 burpees 6 hang power cleans (#135/#95) 3 push pressRead more

Pre WOD Single leg Romanian deadlift 5 X 10 (5R/5L) Workout of the Day 5 rounds 3:00 15/12 calorie row 15 wall ball shots (#20/#14)(10’/9′) AMRAP box jumps (24″/20″) 1:00 rest Score total box jumpsRead more

Pre WOD Back squat 3 sets of 3:00 Take 2 seconds to lower rep, 2 seconds at bottom of squat, 2 seconds to raise rep, rest 10 seconds and repeat. Bar does not come off shoulders Rest 3:00 between sets Workout of the Day For time 18-15-12-9-6-3 Burpees Kettlebell swings (24kg/16kg) Weighted box step overs with KBRead more

Pre WOD Every 2 minutes for 14 minutes -snatch grip deadlift -hang power snatch power snatch -overhead squat -snatch Workout of the Day 12 minutes as many rounds as possible 200 meter run 10 ring dips 200 meter run 10 sumo deadlift high pulls (#95/#65)    Read more