Workout of the Day EMOM For 20:00 MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35) (24″/20″)MIN 2 – 15 Toes to BarMIN 3&4 – Max Cal BikeMIN 5 – Rest (Score is Total Cals)Read More

Pre WOD 3 sets 1 snatch pull + 1 power snatch Workout of the Day For Time 3-6-9-12-9-6-3Hang Power Snatch (115/75)30-40-50-60-50-40-30Double Under* *Option for ‘Unbroken’ Double UndersRead More

Pre WOD Back squat 3-3-3-3 Workout of the Day 4:00 AMRAP6 DB Deadlifts (50/35)|(35/20)8 Slam Balls (30/20)|(20/10)8 Alt. Lunges-Rest 2:00-6:00 AMRAP6 DB ‘No Push-Up’ Renegade Rows*8 Slam Balls10 Burpees-Rest 2:00-8:00 AMRAP6 DB Up-Downs8 Slam Balls12/10 Cal Row *1 Rep = Row L / Row RRead More

Pre WOD Back squat 3-3-3-3 Workout of the Day 17:00 AMRAP 7 DB floor press (50/35)21 Wall Balls (30/20)|(20/14)35 Sit-Ups400m RunRead More

Workout of the Day “Leading Ladies” For time50-40-30-20-10Double Unders50-40-30-20-10Sit-Ups5-4-3-2-1Rounds of ‘Cindy’* *1 Round of ‘Cindy’ = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats.Read More

Pre WOD Split jerk 5 X 2 Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)Read More