October 2020

Workout of the Day 2 rounds for time 10 Devil’s press (#50/#35) 400 run 31 DB sumo cleans 300 run 31 DB floor press 200... Read More

Pre WOD 4 sets for quality :30 scap pushups 10/10 single leg glute bridge :30 handstand hold Workout of the Day 4 rounds for time... Read More

Workout of the Day 30:00 as many rounds as possible 1200/1000m Row25 Pull-Ups50 Box Jumps (24/20)25 Pull-Ups

Pre WOD On a 15:00 running clock, build to heavy 5 rep front squat Workout of the Day 150 wall ball shots for time *every... Read More

Pre WOD 3 sets for quality :20 ring support :20 bottom of ring hold 3-5 negative ring dips Workout of the Day 5 rounds for... Read More

Extended warmup Every minute on the minute for 12:00 1st min: 5 tempo sumo deadlifts (30X1), building in weight 2nd min: double under or triple... Read More

Pre WOD In 20:00, find your heaviest 3 rep deadlift Workout of the Day For time 21-18-15-18-21 DB deadlifts (#50/#35) Toes to bar

Workout of the Day Every 3:00 minutes on the minute for 18:00 30 wall ball shots (#20/#14) 15/12 calorie bike Max double unders in remaining... Read More

Pre WOD Power clean warmup and skill work Workout of the Day On a 12:00 running clock… 20 muscle ups or burpee pullups* Then, in... Read More