Workout of the Day 1/20/2015 For time 50 calorie row 50 dumbbell bent over rows (#40/#25 40 cal row 40 DB hang cleans 30 cal row 30 DB front 20 cal row 20 DB push press 10 cal row 10 manmakersRead more

Pre WOD 5 rounds, not for time Strict Pull-Ups 10 reps Bottom Up Kettlebell Press 10 reps (5R/5L)   Workout of the Day 1/18/2015 Every minute on the minute for 16 minutes Even min: AMRAP dumbbell weighted box step overs (#40/#25) Odd min: AMRAP dumbbell weighted situpsRead more

Pre WOD Thruster 6 X 3   Workout of the Day 1/18/2016 For time 1000 meter row, then, 5 rounds of… 15 kettlebell swings (24kg/16kg) 15 ring pushupsRead more

Pre WOD Bench Press 5 X 7   Workout of the Day 1/15/2015 5 rounds :40 AMRAP ring rows :20 rest :40 AMRAP burpees :20 rest :40 AMRAP dumbbell power cleans (#40/#25)Read more

Pre WOD Back Squat 7 X 3   Workout of the Day 1/14/2016 For time 40-30-20-10 Calorie row Box jump (#24/#20) Kettlebell swings (24kg/16kg)Read more