Pre WOD Every minute on the minute, complete Even: 10 banded good mornings Odd: 10 toes to bar Workout of the Day 6 rounds 3:00 20/15 calorie row AMRAP back squats (#135/#95) 1:00 rest    Read more

Pre WOD 5 rounds, not for time Bent over kettlebell rows 5 X 20 (10R/10L) ME set of banded pushups Workout of the Day Alternating tabata -med ball russian twists (#20/#14) -med ball mountain climbers -ring rows -single leg med ball romanian deadlifts      Read more

Pre WOD Every minute on the minute for 12 minutes Odd: 1 power clean, 1 hang power clean Even: 5-10 strict pullups Workout of the Day 16 minutes as many rounds as possible 10 X 10 meter shuttle sprint 10 kettlebell swings (32kg/24kg) 10 X 10 meter shuttle sprint 10 burpeesRead more

Pre WOD Bench press 5 X 5 After each set, hold front plank on hands for 1:00 Workout of the Day Every minute on the minute for 14 minutes, complete as many reps as possible of… Even: dumbbell thrusters (#30/#20) Odd: box jumps (24″/20″)  Read more

Workout of the Day In teams of 3, complete 5 rounds for max reps 1:00 kettlebell swings 1:00 box jumps 1:00 pushups 1:00 rest Teammates rotate through 1st 3 movements working separately, situps done as a team with locked arms  Read more