Workout of the Day “White” 5 rounds for time3 Rope Climbs10 Toes to Bar21 Overhead Plate Walking Lunges (45/35)400m RunRead More

Pre WOD Squat snatch 5 X 2 Workout of the Day “Ingrid” 10 rounds for time 3 power snatch (#135/#95) 3 burpees over the barRead More

Pre WOD Bench press 3 X 10 Workout of the Day “Nicole” 20:00 as many reps as possible400 meter runMax reps Pull-ups Note number of pull-ups completed each round.Read More

Workout of the Day “Resting Bike Kelly” 4 rounds for time 35/28 Cal Bike30 Box Jumps (24/20)30 Wall Ball Shots (20/14) -2:00 Rest b/t Sets-Read More

Workout of the Day AMRAP x 8 MINUTES8 DB Front Squats (50/35)|(35/20)8 DB Alt. Suitcase Step-Ups (24/20)40 Double Unders-Rest 2:00-AMRAP x 6 MINUTES6 DB Front Squats6 DB Alt. Suitcase Step-Ups40 Double Unders-Rest 1:00-AMRAP x 4 MINUTES4 DB Front Squats4 DB Alt. Suitcase Step-Ups40 Double UndersRead More

Pre WOD On a 20:00 running clock, build to a heavy 1 rep power snatch Workout of the Day “Power Plus Amanda” For time 11-9-7-5Power Snatch (135/95)Bar Muscle-UpRead More

Workout of the Day EMOM For 30:00 MIN 1&2 – 400m RunMIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPUMIN 5 – Rest (Score is Lowest Rounds + Reps)Read More

Pre WOD In 20:00, build to a heavy 1 rep power clean Workout of the Day 5 Rounds For Time 15/12 Cal Bike9 Hang Power Cleans (165/115)Read More

Workout of the Day For Time 50 Air Squats25 Pull-Ups50 KB Alt. Goblet Lunges (53/35)25 Toes to Bar100 Up-Downs25 Toes to Bar50 KB Alt. Goblet Lunges25 Pull-Ups50 Air SquatsRead More

Pre WOD In 15:00, build to a heavy 1 rep push jerk or split jerk Workout of the Day 15:00 AMRAP 500/400m Row10 Hand Release Push-Ups*7 Jerks (135/95)** *Increase by 5-Reps Every Round**Option for Push or SplitRead More