Pre WOD Back squat 1-1-1-1-1 Workout of the Day 3 rounds for time 500/400 meter row or 30/24 cal bike 15 front squats (#135/#95)Read more

Workout of the Day DEATH BY (7:00 CAP)…. 6 Russian KB Swings (70/53) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 CAP)… 5 Up-Down Box Jump Over (20″) Reps increase by 5 every minute. 5-10-15…and so on -Rest 3:00- DEATH BY (7:00 CAP)… 4 Kipping Pull-Ups (C2B Optional) Reps increase by 4 every minute. 4-8-12…and so on *7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.Read more

Pre WOD Strict press 1-1-1-1-1 Workout of the Day For time 40-30-20 cal bike 12-12-12 DB strict press 30-30-30 abmat situpsRead more

Workout of the Day With a partner for time 60 Cal Row 60 Pull-Ups 40 Deadlift (275/185) 200 Double Unders 60 Cal Row 200 Double Unders 40 Deadlift 60 Pull-Ups 60 Cal Row *P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.Read more

Pre WOD Strict press 5-5-5-5-5 Workout of the Day For time 15 push press (#115/#75) 25 box jumps (24’/20″) 1:00 rest 30 push press 50 box jumps  Read more