Pre WOD Every 2 minutes for 14 minutes complete.. 3 back squats Workout of the Day For time 4 rounds 250 meter row 15 hand release pushups 2:00 rest 4 rounds 200 meter run 10 pullupsRead more

Pre WOD Bench press 5 X 7 Workout of the Day Alternating Tabata -jumping lunges -burpees -jumping squats -ice skatersRead more

Pre WOD 5 rounds not for time 5 romanian deadlifts :30 of L sit Workout of the Day 6 rounds 2:00 200 meter run AMRAP hang power cleans (#135/#95) 1:00 rest  Read more

Workout of the Day For time 21-18-15-12-9-6-3 Front squat Pullups Post WOD 2 X 50 meter banded partner sprintsRead more

Pre WOD 5 rounds, not for time 1 rope climb (legless if possible) 5-10 handstand pushups (strict if possible) Workout of the Day 15 minutes as many rounds as possible 60 double unders 30 kettlebell swings (24kg/16kg) 15 toes to barRead more