Pre WOD On a 20:00 running clock, build to a heavy 1 rep clean and jerk Workout of the Day 13:00 AMRAP 40 Double Unders*30 Wall Balls (20/14)20 Toes to Bar *Option for ‘Unbroken’Read More

Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch Workout of the Day 3 Rounds For Time 500/400m Row6 Power Snatches (135/95)12 Alt. Back Rack LungesRead More

Workout of the Day With A Partner For Max Calories 11 rounds each of…. 5 ball slam (30/20) ,10 push ups, 15 kettlebell swings (24/16kg) P1 completes one round while P2 rows for max calsRead More

Pre WOD Squat clean 3 X 3 Workout of the Day “Cloudkicker” 4 rounds for time 7 Unbroken Bear Complex* (115/75)400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck push pressRead More

Workout of the Day 4 Sets For Quality 10-12 Strict Ring Dips or Bar Dips20 weighted Sit-Ups (Athlete Choice)12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups1:00 Plank -Rest 1:30 b/t Sets- Post WODRead More

Pre WOD Squat snatch 3 X 3 Workout of the Day Every 3:30 X 4 Rounds 500/400m Row10 Hang Squat Snatch (95/65) -rest in remaining time -score is slowest roundRead More

Workout of the Day Every Minute on the minute for 21:00 MIN 1 – 5 TNG Deadlifts (AHAP)MIN 2 – 15 BurpeesMIN 3 – Max Rope ClimbsRead More

Pre WOD Split jerk 3 X 3 Workout of the Day 15:00 AMRAP 21/16 Cal Bike7 Shoulder to Overhead (135/95)3 Wall WalksRead More

Workout of the Day “Murder Hornets” For Time: 50-40-30Air Squats (optional DB 35/20)Plank Jacks 3 minute rest 40-30-20Alt. Forward Lunge (optional DBs 35/20)Alt. Single Leg V-ups 2 minute rest 30-20-10Alt. Jumping Lunges (optional DBs)4 – Way Crunches 1 minute rest 20-10-5Jumping Squats (optional DB)8 – count Body BuildersRead More

Pre WOD Squat clean and jerk 3 x1 Workout of the Day “Salt-N-Pepa” For time100 Burpees to Target**Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115). Option to go heavier at (185/135).Read More