Pre WOD Bench press 5 X 5 20 hollow rocks after each set Workout of the Day 3 rounds for time 25 calorie row 25 burpees 25 kettlebell swings (24kg/16kg)    Read more

Workout of the Day In teams of 4 for time Shuttle sprint (50m/100M/150M/200M) 63-45-27 (only 3 working at a time) Dumbell hang power cleans (#40/#30) Burpee box jumps Shuttle sprint (50m/100M/150M/200M) 63-45-27 (only 3 working at a time) Dumbell snatch (#40/#30) Weighted situps (#45/#25) Shuttle sprint (50m/100M/150M/200M) PostWOD Bring Sally Up  Read more

Pre WOD 5 rounds, not for time 10 single leg romanian deadlifts (5R/5L) 10-15 GHD situps Workout of the Day 20 minutes as many rounds as possible 200 meter run 1 rope climb 7 dumbell squat cleans (#40/#30) 1 rope climb  Read more

Pre WOD Every 2 minutes for 12 minutes -power clean -hang power clean -push/split jerk Workout of the Day 5 rounds for time 500 meter row 15 ring dips 50 double undersRead more

Workout of the Day 10 rounds 1st minute:  :45 row for max calories 2nd minutes: max reps abmat situps 3rd minutes: max reps kettlebell swings (32kg/24kg)  Read more