Pre WOD 5 rounds, not for time No rest between movements, rest as necessary between sets Strict Pull-Ups5 reps Bent Over Barbell Row5 reps Ring Rows10 reps Workout of the Day 10/7/2015 Every minute on the minute for 12 minutes Even: 5 deadlifts (#275/#185) Odd: 35 double undersRead more

Pre WOD 5 rounds, not for time Weighted Good Morning10 reps GHD Sit ups10-15 reps Workout of the Day 10/6/2015 20 minute amrap 15/10 calorie row 12 burpees 9 kettlebell swings (32kg/24kg) 6 clapping pushupsRead more

Pre WOD Press2 X 3 Push Press2 X 3 Push Jerk2 X 3 Workout of the Day 10/5/2015 Alternating tabata -Ice skaters -Box jumps (24″/20″) -Jumping lunges -Lateral jumps 8X through cycleRead more

Pre WOD Back Squat6 X 3 Workout of the Day 10/2/2015 12 minutes as many rounds as possible 1 rope climb 3 handstand pushups 5 knees to elbows 7 ring dipsRead more

Pre WOD Increase weight every set Turkish Get Up10-8-6-4-2 Workout of the Day 10/1/2015 15 minutes as many rounds as possible 5 power snatch (#115/#75) 15 wall ball shots (#20/#14)(10’/9′)Read more