Pre WOD Every minute on the minute for 12 minutes 1 snatch Workout of the Day For time 18-15-12-9-6-3 Calorie row Push press (#95/#65)Read more

Pre WOD 5 rounds, not for time 10 ring rows 1:00 hollow rock Workout of the Day 4 rounds 1:00 AMRAP goblet squats (24kg/16kg) :30 rest 1:00 AMRAP 10 meter shuttle sprint :30 rest 1:00 AMRAP walking lunge steps :30 rest 1:00 AMRAP box jumps (24″/20″) :30 rest  Read more

Pre WOD Every minute on the minute for 12 minutes 1 clean and jerk Workout of the Day For time 800 meter run 50 kettlebell swings (24kg/16kg) 600 meter run 40 KB swings 400 meter run 30 KB swings 200 meter run 20 KB swings 100 meter run 10 KB swings  Read more

Pre WOD Back squat 7-7-5-5-3-3 Workout of the Day 5 rounds for time 10 sumo deadlift high pull (#95/#65) 10 ring dipsRead more

Pre WOD Every minute on the minute for 10 minutes 4 front rack lunge steps Workout of the Day 5 rounds for time 20 calorie row 10 hand release pushups 20 calorie row 10 hang dumbbell power cleans (#50/#30)    Read more