Pre WOD Every minute on the minute for 12 minutes 2 squat cleans Workout of the Day 3 rounds for time 15 power snatch (#95/#65) 15 burpees 15 box jumps 15 V upsRead more

Workout of the Day Every minute on the minute for 25 minutes 1st min: 20 kettlebell swings (24kg/16kg) 2nd min: 15 pushups 3rd min: 50 double unders 4th min: 10 strict pullups 5th min: 200 meter run Post RX or what adjustments you had to make to keep pace with the clock  Read more

Pre WOD Bench press 5-5-3-3-1-1-ME @ 50% of heaviest 1 rep Workout of the Day 10 minutes as many rounds as possible 5 DB push press (#50/#35) 10 DB reverse lunge 15 DB deadlifts  Read more

Pre WOD 5 rounds, not for time 10 single leg Romanian dead lifts (5R/5L) 10-15 GHD situps Workout of the Day 7 rounds 2:00 15/12 cal row AMRAP wall ball shots (#20/#14) 1:00 rest Score total WB shotsRead more

Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#295/#205) 50 double unders 5 DL’s 50 abmat situps 5 DL’s 50 meter overhead carry (24kg/16kg) (2 KB’s)Read more