Workout of the Day 22:00 AMRAP 500/400m Row30 Sit-Ups20 Alt. Lateral Box Step-Overs (24/20)100m KB or DB Carry (Athlete Choice, Light-Mod)* *Carry Options:Filly CarryFarmer CarryFront Rack CarryMixed Grip CarryRead More

Workout of the Day “Murph“ For Time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run *If you’ve got a twenty pound vest or body armor, wear it.Read More

Pre WOD Tempo overhead squat (22X1) 3 X 5 Workout of the Day “Cool Hand Luke” 7 rounds for time 7 Overhead Squats (115/75)7 Bar Facing Burpees7 Toes to Bar100m Run Post WOD 2-3 sets 10 Barbell Rollouts15 Sit-Ups:45 Barbell Front Rack Hold -Rest As Needed b/t Sets-Read More

Pre WOD Deadlift 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% Workout of the Day “Christine” Three rounds for time500 meter row12 deadlifts (BW)21 box jumps (24″/20″)Read More

Workout of the Day Every 5:30 for 4 rounds 10 No Push-Up Renegade Row (50/35)15 DB Push Press50m DB Farmer Carry5 Rope Climbs -Rest Remainder of Time-(Score is Slowest Set) Post WOD 6 SETS:30 Max Alt. V-Ups:30 Tall Plank Hold -No Additional Rest b/t Sets-Read More

Pre WOD Back squat 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% *based on 90% or 1RM Workout of the Day 15:00 AMRAP 5 Pull-Ups10 Push-Ups15 Air Squats*After every Two Rounds, complete a 200m Run.Read More

Pre WOD Bench press 1 X 5 @ 75% 1 X 3 @ 85% 1 x 1+ @ 95% *based off 90% of 1RM Workout of the Day 6:00 AMRAP10 Alt. Front Rack Reverse Lunges (95/65)|8/6 Cal Bike6 Up-Downs -Rest 1:30- 6:00 AMRAP10 Bar Facing Up-Downs8/6 Cal Bike6 Alt. Front Rack Reverse Lunges (135/95)Read More

Workout of the Day 3 rounds with a partner P1: max reps of…-KBswings-pushups-bar facing burpees-situps-sumo deadlift high pull-squats P2: rest *partners swithch every minuteRead More

Pre WOD Deadlift 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 % 90% Workout of the Day For Time 35/28 Cal BikeInto…3 ROUNDS30 Box Jump Overs (24/20)10 Deadlifts (255/175)Into…35/28 Cal Bike Post WOD 2-3 sets for quality 12-15 Barbell Rollouts:45 Side Plank (R):45 Side Plank (L) -Rest As Needed b/t...Read More

Pre WOD Bench press 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day EMOM For 16:00 MIN 1&2 – AMRAP of Triplet*MIN 3 – Max Strict Ring DipsMIN 4 – Rest *1 Round of Triplet is…6 Hand Release Push-Ups12 Up-Downs24 Alt. Russian Twists (Score is...Read More