Pre WOD Front Squat5 X 5 Workout of the Day 10/21/2015 25 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 burpeesRead more

Pre WOD Partition in any manner Strict Pull-Ups40 reps Ring Dips40 reps OR Muscle-up20 reps Workout of the Day Diane 21-15-9 Deadlift (225/155lb) Handstand Push-upsRead more

Pre WOD Close Grip Bench Press7 X 3 Workout of the Day 10/19/2015 8 rounds :45 row for max calories :15 rest :45 amrap dumbbell squat cleans (#50/#30) :15 restRead more

Workout of the Day 10/16/2015 For time 5 wall walks, then… 3 rounds 26 calorie row 26 hand release pushups 26 box jumps (24″/20″) 26 kettlebell swings (24kg/16kg) 26 double unders Then.. 5 wall walksRead more

Pre WOD Double tabata -ring support -L hang -bottom of squats -chin over bar Workout of the Day 10/15/2015 Every minute on the minute for 20 minutes, complete… 3 power cleans 3 front squats 3 push jerks Athlete chooses weightRead more