Pre WOD Bench Press7 X 3 Workout of the Day 4/10/2015 12 jumping squats (#45/#35) 6 clapping pushups 3 rope climbs (15′)Read more

Pre WOD PVC mobility 5 laps Handstandfor time Until you cant hold it no more Workout of the Day Annie For Time: 50-40-30-20-10 Double Under Sit-upsRead more

Pre WOD Deadlift5 X 3 Workout of the Day 10 Min AMRAP 10 minutes as many rounds as possible 10 kettlebell clean and press (24kg/16kg)(5R/5L) 10 burpeesRead more

Pre WOD testRead more

Workout of the Day For time 3 rounds 21/15 calorie row 15 wall ball shots (#20/#14)(10’/9′) 9 kettlebell swings (32kg/24kg) 2:00 rest 3 rounds 21 10 meter shuttle sprints 15 box jumps (24″/20″) 9 man makers (#30/#20)Read more