October 2021

Workout of the Day “Elm Street” 2 rounds for time 10 Devil’s Press (50/35)400m Run31 DB Sumo Cleans300m Run31 DB Floor Press200m Run31 DB Front... Read More

Pre WOD In 15:00. build to a heavy 5 rep… Hang Power Clean Workoout of the Day For Time 27-21-15-9Hang Power Cleans (95/65) *15/12 Cal... Read More

Pre WOD Dumbbell bench press 5 X 10 Workout of the Day EMOM 16:00 MIN 1 – :45 Max handstand push-ups or DB strict press... Read More

Pre WOD 3 sets for quality* 5 Tempo Back Squat (21X1, Heavy)10 Russian KB Swings (Heavy)1:00 Glute Bridge Hold *Same weight across all 3 sets.... Read More

Workout of the Day For time 800m Run50 Walking Lunges50 Sit-Ups200m Run50 Up-Down Box Step-Overs (24/20)200m Run50 Sit-Ups50 Walking Lunges800m Run Post WOD 2-3 sets... Read More

Pre WOD 3-5 sets max reps strict pullups *add bands if necessary for 7-10 reps Workout of the Day 12:00 AMRAP 12 Pull-Ups9 Hand Release... Read More

Pre WOD Bench Press 5 X 5 Workout of the Day For Time 18 Hang Clean and Jerks (115/75)6 Ring Muscle-Ups or burpee pullups15 Hang... Read More

Workout of the Day 2 Rounds On A 10:00 Running Clock 50/40 Cal Bike40 Sit-Ups40 Single DB Front Squats (50/35)Max Box Jump Overs in time... Read More

Workout of the Day “Ripcord” 4 rounds for time 15 Chest to Bar Pull-ups15 Deadlift (185/125)400m Run