Pre WOD 3 sets for quality 10 Sumo Squats*14 Alt. Deep Reverse Lunges**10 Segmented Sumo DL High Pull*** *Option to add KB in Sets 2 & 3**Goal is to slowly access more Range of Motion with every rep**1 Rep = 1 Sumo DL quick pause then…1 Strict High Pull Workout of the Day 4 Sets...Read More

Pre WOD On a 15:00 running clock, make 3 attempts at a heavy 10 rep thruster Workout of the Day 10:00 AMRAP 10 Toes to Bar5 Thrusters (135/95)10 down ups over barRead More

Workout of the Day For Time 24-21-18-15-12-9-6*Cal RowKettlebell Swings (53/35)** *Alt. Cals: 21-18-15-12-9-6-4 **Option for Heavier KB (American Swing) Post WOD 3 sets for quality1:00 Plank Rotations-Rest :30-1:00 Alt. Sit-Thrus -Rest 1:00 b/t Sets-Read More

Workout of the Day For Time1 Mile Run100 Box Jumps (24/20)80 Wall Balls (20/14)60 Alt. DB Suitcase Lunges (50/35) *Partition as needed to complete all the work.Read More

Pre WOD On a 15:00 running clock, build to a heavy complex of…. 1 deadlift + 3 hang power cleans + 3 shoulder to overhead Workout of the Day “DT” 5 rounds for time 12 Deadlifts (155/105)9 Hang power cleans6 Push jerksRead More

Pre WOD Weighted pullups 5-5-5-5 Workout of the Day EMOM For 15:00 MIN 1 – 12/10 Cal BikeMIN 2 – :50 Max Strict Pull-Ups or Ring Rows*MIN 3 – :50 Max Hand Release Push-Ups *Optional for Feet elevated Ring RowsRead More

Pre WOD EMOM for 9:00 Min1- :45 diamond pushups Min 2- :45 arm haulers Min 3- : down up + tall jump Workout of the Day Every 4:00 for for 4 sets 30 double unders 20 alternating sit thrus 10 burpees + extra pushup Max reps hollow rocksRead More

Workout of the Day Every 3:00 For 5 Rounds 8 Bar Muscle-Ups or burpee pullups16 Alt. Pistols or 30 Air SquatsMax Cal Bike in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Cals)Read More

Workout of the Day “Ava” 20:53 as many rounds as possible 400m Run21 Ground to Overhead (95/65) Post WOD 3 Sets for quality 1:00 Hollow HoldImmediately Into…1:00 Superman Hold -Rest 1:00 b/t Sets-Read More

Pre WOD 4 SETS for quality8-12 Reps DB Bench Press*20 Seated Banded Rows** *Start Moderate, build to Heavy.**Slow and controlled reps. -Rest as Needed b/t Sets- Workout of the Day For Time 2-4-6-8-10-8-6-4-2*Burpee Box Jump Overs (30/24)***50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way. **Option for ‘Crawl Over’Read More