Pre WOD 4 rounds, not for time 5 double kettlebell swings (russian) 5 double KB front squats 5 double KB jerks Workout of the Day In 12 minutes, climb as far as possible up ladder 1 deadlift 1 burpee 1 pullup 2/2/2, 3/3/3, etc..Read more

Pre WOD 3 rounds for quality 30 abmat situps 15 hip extensions 30 flutter kicks (L+R=1) 15 banded good mornings Workout of the Day 6 rounds 2:30 300/250 meter row AMRAP dumbbell bench press (#50/#30) 1:00 rest Post total DB BPRead more

Pre WOD Strict press 3 X 5 Push press 3 X 3 Workout of the Day 14 minutes as many rounds as possible 6 rope pullups 12 box jumps 24 double unders  Read more

Pre WOD Overhead weighted step ups 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats)  Read more

Pre WOD Front squat 1-1-1-1-1-1-1-1-1-1 Post accumulated load of all 10 reps Workout of the Day For time: 10-9-8-7-6-5-4-3-2-1 Power clean (#155/#105) BurpeesRead more