Workout of the Day “Nancy” 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Post WOD Alternating double tabata -med ball mountain climbers -flutter kick -front plank -med ball russian twistRead more

Pre WOD 5 rounds, not for time 5 strict handstand pushups 10 DB weighted step ups Workout of the Day 15 minutes as many rounds as possible 10 pullups 15 kettlebell swings (24kg/16kg) 45 double unders  Read more

Pre WOD Every minute on the minute for 15 minutes 1st minute: 5 bent over barbell rows 2nd minute: 15 V-ups 3rd minute: rest Workout of the Day 5 rounds 2:30 200 meter run 20 DB snatches (#50/#30) As many reps as possible of burpees :30 rest *Score total burpeesRead more

Pre WOD Close grip bench press 5 X 7 Workout of the Day 20 minutes as many rounds as possible 250 meter row 15 wall ball shots (#20/#14)(10’/9′) 10 deadlifts (BW/.75 BW)  Read more

Workout of the Day 2 rounds for time with a partner Partner 1 runs 400 meters while partner 2 completes ME set of pullups, then switches to amrap of pushups, then teammates switch 400  meter run while partner does ME set of wall ball shots, then switches to amrap of MB cleans, then teammates switch 400 meter run while partner does ME set of russian twists, then switches to amrap of situps, then teammates switch 400 meter run while partner does ME set of dumbbell squat cleans, then switches to amrap of push press, then teammates switch    Read more