Pre WOD Every 2 minutes for 12 minutes, complete.. 5 bent over barbell rows 5 strict pullups 10 ring rows Workout of the Day 3 rounds for time 400 meter run 25 hand release pushups 25 kettlebell swings (24kg/16kg)  Read more

Pre WOD Back squat 10-10-10-10 Workout of the Day 15 minutes as many rounds as possible 15/12 calorie row 5 deadlifts (#275/#185) 5 burpees  Read more

Workout of the Day 0-4:00 400 meter run, AMRAP burpees 2:00 rest 6:00-10:00 400 meter run, AMRAP box jumps (24″/20″) 2:00 rest 12:00-16:00 400 meter run, AMRAP wall ball shots (#20/#14)(10’/9′) 2:00 rest 18:00-22:00 400 meter run, AMRAP squat cleans (#115/#85)    Read more

Pre WOD Deadlift 5-5-3-3-1-1 Workout of the Day 1 mile run for time   Post heaviest deadlift and 1 mile timeRead more

Pre WOD Press 3 X 3 Push press 3 X 2 Push Jerk 3 X 1 Workout of the Day 3 rounds for time 10 power cleans (#135/#95) 20 burpees 30 calorie row  Read more