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 4 Rounds, Each For Time 20 Box Jumps (20)5 Strict Press (115/75)15 Push Press -Rest 1:00 between rounds-(Score is...Read More

Workout of the Day IN 20:00, Row For Max Meters *every 2:00 on the minute complete….9 sand bag power cleans (#70/#45)6 sandbag front squats3 sandbag burpees Post WOD Double alternating tabata Medball weighted situpsMedball weighted flutter kicksRead More

Pre WOD Back squat 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 3:00 max burpees -Rest 3:00- 3:00 bike for max cal (Score is Reps + calories) *Rest at Least 5:00...Read More

Workout of the Day 3 Rounds For Quality 12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)10/10 Plate Around the Worlds (L/R):45 Plate OH Hold:45 Plate Gun Hold4 Wall Walks -Rest as needed between rounds- Post WOD 3 sets10/10 Side Plank Bridge-Ups1:00 Elbow PlankRead More

Pre WOD Deadlift 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day For Time 25/20 Cal Row25 Burpee to Plate25 DBL DB Snatch (50/35)25 Burpee to Plate25/20 Cal RowRead More

Workout of the Day Every Minute On The Minute For 28:00 MIN 1 – :50 Max Rope ClimbsMIN 2 – 15/12 Cal BikeMIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)MIN 4 – :50 Max Sit-UpsRead More

Pre WOD Strict press 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 3 Rounds For Time 21 Thruster (95/65)21 Box Jumps (24″/20″) Post WOD 1:00 Elbow to Instep (R)1:00 Pidgeon Pose...Read More