Pre WOD Bench press 3 X 6 Worout of the Day Every 4:30 For 4 Rounds 500/400m Row12 Handstand Push-Ups or DB strict press50 Double UndersRead More

Pre WOD Bench press 3 X 6 Workout of the Day Every 4:30 For 4 Rounds 500/400m Row12 Handstand Push-Ups or DB strict press50 Double UndersRead More

Workout of the Day For time 40 Alt. DB Clean (50/35)40 Alt. Single DB Front Rack Lunges**1000/800m row20 Alt. DB Clean (50/35)|(35/20)20 Alt. Single DB Front Rack Lunges1000/800m row40 Alt. DB Clean (50/35)|(35/20)40 Alt. Single DB Front Rack Lunges **DB Held across the chest. Post WOD Double alternating tabata-DB plank taps-DB weighted situpsRead More

Workout of the Day “Runyan” 24:00 AMRAP 21 Burpees Over Bar7 Deadlifts (@1.5x Bodyweight)10 Pull-UpsRead More

Pre WOD Overhead Squat 2 X 6 2 X 3 Workout of the Day EMOM For 16:00MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)MIN 3 – 15 Hang Power SnatchMIN 4 – RestRead More

Workout of the Day For Time 1000/800m Row12 DB Up-Downs (50/35)65 Double Unders*800/600m Row12 No Push-Up Renegade Row**55 Double Unders500/400m Row12 DB Up-Downs45 Double Unders250/200m Row12 No Push-Up Renegade Row35 Double Unders *Option for “Unbroken” DU. If miss, start set over at 0.**Row R + Row L = 1 Rep.Read More

Pre WOD EMOM x 10 MINUTESMIN 1 – 5-7 or More Strict Toes to Bar or Knees to ChestMIN 2 – 3 Push Press + 3 Push Jerk (Light) Workout of the Day For Time 500/400 row or 30/24 cal bikeImmediately Into…18-15-12-9Toes to BarShoulder to Overhead (115/75)Read More

Workout of the Day 12 Rounds For Time 5 Box Jumps (30/24)10 Push-Ups15 Russian KB Swing (70/53) Post WOD 4 set for quality 20 Supermans1:00 Side Plank -Rest 1:00 b/t Sets-*Alt. Sides each Set.Read More

Pre WOD On a 15:00 running clock, build to a heavy 3 rep thruster Workout of the Day 12:00 AMRAP 150/100 row3 Thrusters (135/95)*3 burpee bar muscle-ups or burpee pullups *Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.Read More

Workout of the Day EMOM For 24:00 MIN 1- 250/200m rowMIN 2 – 3 Rope ClimbsMIN 3 – Max DB Bench Press (AHAP)MIN 4 – RESTRead More