Pre WOD Bench Press 4 X 7 Workout of the Day 7 rounds 2:30 20/15 calorie row AMRAP abmat situps :30 rest    Read more

Pre WOD Every minute on the minute for 10 minutes 1 power clean 1 hanging power clean Workout of the Day 4 rounds for time 50 meter over head kettlebell carry (24kg/16 kg) 50 meter farmers carry 50 squats  Read more

Pre WOD 5 rounds, not for time 5 bent over barbell rows 10 weighted situps (#45/#25)..use bumper plate Workout of the Day 15 minutes as many rounds as possible 5 burpee ring pullups (rings 6″ above reach height) 10 pushups 30 double unders  Read more

Workout of the Day Every minute on the minute for 30:00 0:00 5 back squats 1:00 5 weighted pullups 2:00 5 strict press (clean from ground) Post WOD 40 barbell rollouts    Read more

Pre WOD Front rack weighted lunge 5 X 10 (5R/5L, alternate legs Workout of the Day 3 rounds, as many reps as possible 2:00 double kettlebell clean and jerk (must be unbroken, no setting KB’s down) 1:00 rest 2:00 box jumps (24″/20″) 1:00 rest    Read more