Pre WOD 5 rounds, not for time Deadlift 5 reps Flutter kick 50 reps (L+R=1) Workout of the Day 15 minutes as many rounds as possible Max effort dumbbell thrusters (#30/#20) 300/250 meter row      Read more

Pre WOD E2MOM for 14 min 3 position snatch -power -hang -floor Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 10 goblet lunges 10 burpees Post WOD 40 strict toes to bar    Read more

Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups strict ring dips Workout of the Day 7 rounds  :40 AMRAP sumo deadlift high pull (#75/#55) :20 rest :40 AMRAP box jumps :20 rest    Read more

Workout of the Day For time 5 cycles of “Bear” complex (#115/#85) 200 meter run 4 cycles of “Bear” complex 200 meter run 3 cycles of “Bear” complex 200 meter run 2 cycles of “Bear” complex 200 meter run 1 cycle of “Bear” complex 200 meter run Post WOD 3 rounds, not for time 10 weighted good mornings 10 weighted situps (#45/#25)Read more

Pre WOD Back squat 6 X 3 Workout of the Day For time 1000 meter row, then 3 rounds of… 50 double unders 15 burpees Then.. 800 meter runRead more