Pre WOD Sumo deadlift 5-5-5-5-5 Workout of the Day 15:00 as many rounds as possible 7 DB Up-Downs (50/35)9 DB Sumo Deadlifts12 Box Jumps (30″/24″)Read More
Workout of the Day Every 2:00 on the minute for 24:00MIN 1&2: 400m RunMIN 3&4: AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Up Post WOD 3 sets for quality10 Slow Arm Haulers15 Hollow RocksRead More
Pre WOD Every minute on the minute for 8:00Even: 5 Tempo OHS (2111) Odd:1-3 Ring Muscle-Ups or RMU Attempts or 3-5 strict ring dips Workout of the Day 3 rounds for time 9 Ring Muscle-Ups18 Overhead Squats (115/75)Read More
Workout of the Day For time 5 rounds10 burpees1:00 wall sit -2:00 rest- 5 rounds10 deadlifts (#205/#145)20 abmat situps -2:00 rest- 5 rounds250/200 meter row1:00 front plank hold Post WOD 3 sets for quality 15 diamond pushups30 alternating hammer curlsRead More
Pre WOD Back squat 6-4-4-2 Workout of the Day 15:00 as many rounds as possible 40-30-20Wall Ball shots (20/14)20-15-10Pull-Ups *Complete a 100m MedBall Run fter each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.**After the round of 20/10/100 go back to the start of the workout if time remains.Read More
Workout of the Day Every 7:00 for 3 rounds 800m Run15 Hand Release Push-Ups15 Deadlifts (185/135)Max Sit-Ups in Time Remaining… -Rest 2:00 b/t Sets-Read More
Pre WOD Shoulder to overhead 3-3-3-3 Workout of the Day For time 30 Box Jumps (24/20)40 Shoulder to Overhead (155/105)30 Box Jumps *Every 1:30 starting at 0:00, perform 3 Front SquatsRead More
Workout of the Day 3 Rounds For Max Reps 1:00 – DB Suitcase Box Step-Ups (35/20)1:00 – down ups1:00 – Air Squats1:00 – DB Hang Muscle Cleans1:00 – Cal Bike -Rest 1:00 between rounds- Post WOD 3 sets for recovery 1:00 Downward Dog1:00 Plank Hold1:00 Cobra Stretch -Rest 1:00 between sets-Read More
Pre WOD Tabata pushups Workout of the Day 12 rounds with a partner for time 3 burpees6 KB swings (32kg/24kg)9 box jumps (24″/20″)12 abmat situps15/12 calorie bike *1 person working, 1 person resting, alternate every roundRead More
