Pre WOD Rope climb skill work Workout of the Day 5 rounds for time 25/20 Cal Bike15 Hang Power Cleans (135/95)3 Rope ClimbsRead More

Workout of the Day With A Partner For Time P1: 80 toes to bar or hanging knee raise / P2: hollow holdP1: 80 cal row / P2: plank holdP1: 80 shoulder to overhead (athlete choice) / P2: wall sitP1: 80 burpees / P2: abmat situps Both partners working at the same time, switch positions as...Read More

Workout of the Day Quadruple Tabata TABATA 1 – Down-UpsTABATA 2 – Slam Balls (30/20)TABATA 3 – Slam Ball Alt. Lunges*TABATA 4 – Slam Ball Russian Twists**TABATA 5 – Down-Ups *Ball held in a Bear Hug, L+R = 1-Rep **L+R = 1 Rep -No additional rest between TabatasRead More

Workout of the Day 20:00 AMRAP 50 double unders10 deadlifts (275/185)|7 ring muscle-ups or pullups *After every full round, Rest 1:00.Read More

Pre WOD In 15:00, build to a heavy 1 rep push jerk or split jerk Workout of the Day “Push Pull” For time 3-6-9-12-9-6-3Push Jerk (155/105) *15 Cal Row After Every SetRead More

Workout of the Day EMOM For 24:00 MIN 1 – 15/12 Cal BikeMIN 2 – Max Strict Pull-Ups or Max Push-UpsMIN 3 – Max Burpee Box Crawl Overs (30/24) or Max Burpee Box Jump Overs (24/20)MIN 4 – REST *Athletes can mix and match the movements in Min 2 & 3 throughout the EMOMRead More

Pre WOD Overhead squat 3 X 6 Workout of the Day 5 Rounds For Time 6 Power Snatches (115/75)8 Alt. Back Rack Lunges*10 Overhead Squats *L+R=2Read More

Pre WOD EMOM x 6 MINUTESMIN 1 – :45 Plyo Push-UpsMIN 2 – :45 Supermans Workout of the Day 2 rounds 10:00 AMRAP1:00 Cardio Choice20 DB Russian Twists40 Double Unders20 DB Slides10 Up-Down Mountain Climbers* 1 REP = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)-2:00 Rest b/t Sets-Read More

Pre WOD In 15:00, build to a heavy 2 rep clean and jerk Workout of the Day “The Cali Bear” Every :30 For 20 minutes 1 Power Clean & Jerk (225/155)|(155/105)Read More

Workout of the Day 2 Rounds 8:00 AMRAP15/12 Cal Bike10 Chest to Bar Pull-Ups15 Sit-Ups *Pick up where you left off. –Rest 2:00 b/t rounds- Post WOD 10-9-8-7-6-5-4-3-2-1 Barbell curls Overhead barbell tricep extensionsRead More