Pre WOD 4 rounds, not for time 10 weighted good mornings 10-15 GHD situps Workout of the Day In 20 minutes, climb as far up dumbbell snatch ladder as possible 250 meter row 10 DB snatches (#30/#20) 250 meter row 10 DB snatches (#35/#25) 250 meter row 10 DB snatches (#40/30) etc….continue to increase snatch weight #5 every round Post total snatches completed and heaviest DB weight acheivedRead more

Pre WOD Back squat 6 X 3 Workout of the Day For time 125 wall ball shots (#20/#14)(10’/9′) Every minute on the minute do 5 burpees Begin workout with 5 burpees at 0:00Read more

Pre WOD Every minute on the minute for 14 minutes Even: Power clean Hand power clean Push/split jerk Odd: 5-10 strict pullups Workout of the Day In 16 minutes, climb as far up ladder in reps as possible 2 hand release pushups 2 dumbbell weighted stepups (#30/#20) 4 HR pushups 4 DB steups 6/6, 8/8 etc……..Read more

Pre WOD 5 rounds, not for time 10 bent over dumbbell rows (5R/5L) 15 V ups Workout of the Day For time 800 M run 50 kettlebell swings (24kg/16kg) 400 M run 50 squats 800 M run  Read more

Pre WOD Hang muscle clean to strict press 5 X 5 Workout of the Day 18 minutes as many rounds as possible 30 double unders 50 meter run forward 50 meter run backward 15 pushupsRead more