Pre WOD Every :30 for 8 minutes perform… Power Clean1 rep AHAP Workout of the Day 9/1/2015 10 minutes as many rounds as possible 7 kettlebell swings (32kg/24kg) 7 pullups Post WOD Death by 10 metersRead more

Pre WOD Double tabata -Abmat situps -Front plank -Hollow rock -Superman Workout of the Day 8/31/2015 In 16 minutes, ascend as far up the ladder of calories and reps as possible 2 calorie row 1 dumbbell thruster (#40/#25) 4 calorie row 2 DB thrusters 6 calorie row 3 DB thrusters 8/4, 10/5, etc……Read more

Workout of the Day 8/29/2015 With a partner, complete for time Travel 200 meters with kettlebells, stopping every 50 meters to do 10 swings Run 200 meters Travel 200 meters with a barbell (#135/#85), stopping every 50 meters to do 10 deadlifts Run 200 meters Travel 200 meters with dumbbells (#30/#20), stopping every 50 meters to do 10 hang DB squat cleans Run 200 meters Travel 200 meters with box, stopping every 50 meters to do 10 box jumps Run 200 metersRead more

Pre WOD Alternating Kettlebell Press5 X 10 Workout of the Day 8/28/2015 15 minutes as many rounds as possible 20/15 calorie row 10 ring dips 5 deadlifts (#275/#165)Read more

Workout of the Day Filthy Fifty For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood50 walking Lunge steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders  Read more