Pre WOD Curtis P’s 5 X 5 Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups  Read more

Workout of the Day Every 3 minutes for 30:00 0:00 3 deadlifts 1:00 3 bench press 2:00 30 double unders Post loads to board Post WOD 2 rounds NFT 20 V Ups 10 strict knees to elbowsRead more

Pre WOD Push press 5 X 10 Workout of the Day 6 rounds 2:30 250/200 row 10 hang power cleans (#95/#65) AMRAP ring dips :30 rest Score total ring dips     Read more

Pre WOD Back squat 5 X 7 Workout of the Day 15 minutes as many rounds as possible 1 legless rope climb 10 DB snatches (#50/#35) 15 wall ball shots (#20/#14)(10’/9′)    Read more

Workout of the Day With a partner 6 :00 15 cal row AMRAP KB swings (24kg/16kg) 3:00 rest 6:00 100 meter farmers carry (24kg/16kg( AMRAP burpees 3:00 rest 6:00 50 double unders AMRAP abmat situps    Read more