Pre WOD Back squat 1 X 5 @ 40% 1 X 5 @ 50% 1 X 5 @ 60% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 7 Rounds For Time 10 KB Goblet Squats (70/53)5 Bar Muscle-Ups or 10 pullupsRead More

Pre WOD Deadlift 1 X 5 @ 40% 1 X 5 @ 50% 1 X 5 @ 60% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day “Isabel“ For Time:30 Snatches (#135/#95)Read More

Workout of the Day 20:00 as many rounds as possible 5 Box Jumps (30″/24″)10 Hand Release Push-Ups15 Sit-Ups* *GHD Optional Pos WOD For quality 100 DB heel tapsRead More

Pre WOD Strict press 1 X 5 @ 40% 1 X 5 @ 50% 1 X 5 @ 60% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day Every 2:30 for 4 rounds 12 down-ups8 Push Jerks (155/105)Max Cal Bike in Time Remaining…Read More

Workout of the Day For time 20 Toes to Bar800m Run20 Toes to Bar40 DB Box Step-Overs (50/35)(24″/20″)20 Toes to Bar800m Run20 Toes to BarRead More

Pre WOD Every minute on the minute for 6:00 Even: controlled situps Odd: diamond pushups Workout of the Day 2 rounds On a 10:00 running clock… 2:00 cardio of choice 30 glute bridges 20 weighted situps 30 crossbody mountain climbers 20 step ups 30 alternating V-ups 20 down ups -1:00 rest between rounds-Read More

Pre WOD Deadlift 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1 @ 95% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day 15:00 As Many Rounds As Possible 25 Double Unders5 Sumo Deadlifts (275/185)25 Double Unders20/15 Cal BikeRead More

Workout of the 5 Rounds For Max Reps 1:00 – Max DB Renegade Rows (35/20)1:00 – Max Tuck-Ups1:00 – Max DBL DB Russian Swing -Rest 1:00 between rounds-Read More

Pre WOD Back squat 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day For Time 400m RunImmediately Into…2 rounds*12-9-6Squats** *Complete 100m Run after each set of Squats. Workout finishes with final 100m...Read More

Workout of the Day “Death Row” Every minute on the minute for 20 minutes Even: 20/15 calorie rowOdd: 15 burpees Post WOD 3-5 sets Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups-Rest as Needed between sets-Read More