Workout of the Day 7 rounds for time 10 Box Jump Overs (24/20)100m Run10 Toes to Bar100m Run -Rest 1:00 between rounds- Post WOD Every minute on the minute for 10:00 Even: 8/8 Single Arm DB Hammer Curls (Athlete Choice)Odd: 8/8 Single Arm DB KickbacksRead More

Pre WOD Bench press 10-10-8-8-6 Workout of the Day Every minute on the minute for 15:00 1st min: 20 wall ball shots (#20/#14)2nd min: 60 double unders3rd min: max feet elevated decline push ups *score is total pushupsRead More

Pre WOD 5 sets, building to a moderate load of… 1 snatch deadlift + 2 hang squat snatch + 1 squat snatch Workout of the Day 15:00 as many rounds as possible 20 Alt. DB Snatch (50/35)20 Single DB Suitcase Lunge*250/200m Row *Switch hands after 10 LungesRead More

Workout of the Day 4 sets for quality 10 Barbell Pendlay Rows10 Unbroken Push Press10 Slow Seated Goblet Good Mornings Post WOD For time40-30-20-10Russian Twists *:30 Max Cal Bike Sprint after each set.Read More

Pre WOD On a 15:00 running clock, build to a heavy 10 rep front squat Workout of the Day Every 3:00 for 5 rounds10 Front Squats (155/105)15 Knees to Elbow10 Up-Downs Over Bar *Score is time of slowest roundRead More

Workout of the Day For time 50 Box Jumps (20)800m Run50 Hand Release Push-Ups800m Run50 Box JumpsRead More

Pre WOD Every minute on the minute for 10:00 Even: TNG Sumo Deadlifts*Odd: 3 Strict C2B Pull-Ups + 6 Kip Swings*MIN 1 – 8 RepsMIN 3 – 6 RepsMIN 5 – 4 RepsMIN 7 – 4 RepsMIN 9 – 4 Reps*Building from Light to Moderate-Heavy. Workout of the Day For time 50/40 Cal BikeImmediately into…10-15-20Chest...Read More