Pre WOD In 15:00, build to a heavy 1 rep power clean Workout of the Day “THE CHIEF”5 rounds3:00 as many rounds a possible3 Power Cleans (135/95)|(95/65)6 Push-ups9 Air Squats -Rest 1:00 between rounds-Read More
Workout of the Day 3 rounds for time 25 Burpees15 Pull-Up + Toes to Bar* *1 Pull-Up + 1 Toes to Bar = 1 Rep **Option to perform 15 Pull-Ups then 15 Toes to Bar if can not easily connect the reps.Read More
Workout of the Day Every 5:00 on the minute for 25:00* 20 Russian KB Swings (70/53)20 Alt. Goblet Reverse Lunges30/25 Cal Bike*Rest remaining time before next set (Score is Slowest Set)Read More
Pre WOD In 15:00, build to a moderate to heavy complex of… 1 front squat + 1 thruster + 1 push press Workout of the Day For Time 120 Double Unders40 Thrusters (75/55)500/400m Row40 Thrusters120 Double UndersRead More
Workout of the Day 12:00 As Many Rounds As Possible 12 Sumo Deadlift High Pull (95/65)12 Strict Ring or Box Dips100m Run* *Run increases by 100m each round. 100m, 200m, 300m etc… Post WOD 4 sets for quality 12/12 Single Leg DB Glute Bridge (Athlete Choice)12 Barbell Bent Over Row (Athlete Choice)12 Barbell Rollouts –Rest...Read More
Workout of the Day For time 100 Double UndersImmediately Into…25-20-15-10-5Handstand Push-Ups10-20-30-40-50Sit-UpsImmediately Into…100 Double UndersRead More
Workout of the Day 3 rounds for quality 6:00 AMRAP10 DB Floor Press (50/35)8 Strict Pull-Ups6 Sumo Deadlifts (Athlete Choice, Heavy) -Rest 2:00 between rounds- Post WOD 100 Single DB Glute BridgesRead More
Workout of the Day “Ava” 20:53 as many rounds as possible 400m Run21 Ground to Overhead (95/65) Post WOD 3 sets for quality 20 Empty Barbell Curls20 Supinated Bent Over Rows -Rest 1:30 between sets-Read More
