Workout of the Day Every minute on the minute for 15 minutes 1st min:  Max DB weighted box step-overs (40/30)(24″/20″) 2nd min: Max double unders 3rd min: Max weighted plank hold (45/35) Post WOD 6 minutes as many reps as possible Weighted Sit-Ups (30/20)* *Hold single DB across chest P1 works for minute while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.    Read more

Pre WOD In 20 minutes, work up to a rep max front squat Workout of the Day 3 rounds for time 30 Single DB Front Squat (35/25) 30 Up-DownsRead more

Pre WOD Every minute on the minute for 8 minutes Even: 5-8 DB Renegade Rows* Odd:  :20 Hollow Hold /:20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R Workout of the Day 20 minutes as many rounds as possible 5 Strict or C2B Pull-Ups* 10 Hand-Release Push-Ups 15/12 Cal Bike  Read more

Pre WOD In 15:00, find your 1 rep max push press Workout of the Day For time 3-6-9-12-9-6-3 Push jerk (#155/#105) *15 calorie row after each set of PJ’sRead more

Workout of the Day 5k row for time with a partner P1: row P2: 3 rounds of “Cindy” or 2 rounds of “DT” “Cindy” is… 5 pullups/10 pushups/15 squats “DT” is… 12 deadlifts/9hang cleans/6 push jerks (#155/#105)Read more