Workout of the Day Monday 120 seconds amrap Russian kettle bell swings (32kg/24kg) 120 seconds amrap box jumps (30″/24″) 90 seconds amrap KB swings 90 seconds amrap BJ’s 60 seconds amrap KB swings 60 seconds amrap BJ’s 30 seconds amrap KB swings 30 seconds amrap BJ’sRead more

Workout of the Day Friday 2 rounds 3:00 20/15 calorie row AMRAP ring dips 1:00 rest 3:00 20/15 calorie row AMRAP push press (#75/#45) 1:00 rest 3:00 20/15 cal row AMRAP dumbbell bench press (#50/#30)  Read more

Pre WOD 5 rounds, not for time Workout of the Day Thursday 10 minutes as many rounds as possible 10 meter broad jump 10 burpees 10 meter walking lunge steps 10 jumping squats  Read more

Workout of the Day Wednesday 10 rounds for max meters of.. :60 row :60 rest Start 1st interval with damper on 1 and increase 1 setting each round up to 10 2:00 rest, then..  10 rounds for max meters of.. :60 10 meter shuttle sprints :60 restRead more

Workout of the Day Tuesday 5 rounds 1:00 amrap kettlebell swings (24kg/16kg) 1:00 amrap abmat situps 1:00 amrap pushups 1:00 restRead more