Workout of the Day For time 1200/1000 meter row40 russian kettlebell swings (32kg/24kg)40 abmat sit ups900/750 row30 RKBS30 ASU600/500 row20 RKBS20 ASU300/250 row10 RKBS20 ASURead More

Pre WOD On a 15:00 running clock build to a heavy complex of… 1 power clean + 2 split jerks Workout of the Day For time 12-9-6Shoulder to Overhead (155/105)50-50-50 Double Unders-Rest 2:00-21-15-9Shoulder to Overhead (115/75)50-50-50 Double UndersRead More

Pre WOD 4 sets for quality 10 Hollow Rocks5 Perfect Strict Pull-Ups5-10 Kipping or Butterfly Pull-Ups Workout of the Day 2 rounds 5:00 AMRAP100m Run10 Pull-Ups100m Run5 Bar Muscle-Ups or ring dips-Rest 1:00-5:00 AMRAP200m Run15 Burpees -Rest 2:00 between rounds- *Each set consists of 11:00 worth of work, both AMRAPS and the 1:00 rest.Read More

Workout of the Day “Randy” 75 power snatches for time (75/55) Post WOD 3 sets for quality 7-10 Barbell Rollouts30 Russian TwistsRead More

Pre WOD Back squat 5-5-3-3-3 Workout of the Day 4 rounds for time 30 Wall Balls (20/14)30/25 Cal BikeRead More

Pre WOD 3 rounds for quality 10/10 Single Leg DB RDL (Athlete Choice, Light)10/10 Single Leg Glute Bridge-Ups1:00 Slow Deadbugs Workout of the Day 12:00 as many rounds as possible 5 Deadlifts (315/225)10 Box Jump Overs (24″/20″)15 Sit-UpsRead More

Workout of the Day “The Magnificent 7” 7 rounds for time 7 Back Squats (115/75)7 Push Press7 DB Thrusters (50/35)7 Pull-Ups7 Knees to Elbows7 Hand Release Push-Ups7 Box Jumps (30/24)Read More

Workout of the Day 15:00 as many rounds as possible 5-10-15-20…and so onWall Balls (20/14)DB Hang Muscle Cleans (35/20)Hand Release Push-UpsRead More

Workout of the Day 4 rounds for time 15 Toes to Bar15 Deadlifts (225/155)400m RunRead More

Workout of the Day 5 rounds for max reps 1:00 DB Front Squats (Athlete Choice)1:00 Box Jumps (30/24)*1:00 DB No Push-Up Renegade Rows1:00 Hollow Holds1:00 RestRead More