Pre WOD EMOM x 10 MINUTESMIN 1 – 2-3 Ground to OverheadMIN 2 – 3-5 Strict Ring Dips or Slow Box Dips Workout of the Day “Eliza & Beth” 9-7-5Ground to Overhead (185/135)21-15-9Ring Dips-Rest 3:00-15-12-9Ground to Overhead (95/65)21-15-9Burpees Over the BarRead More

Workout of the Day 18:00 AMRAP 22 wall ball shots (20/14)22 pullups22/16 cal bike Post WOD 3 SETS1:00 Ring Body Saw-Immediately Into-1:00 Max Plank Wall Ball Taps-Rest 2:00 b/t Sets-Read More

Workout of the Day 8 SETS (:20 ON/ :10 OFF) MOVT 1 – Slam Balls (30/20)|(20/10)MOVT 2 – Push-UpsMOVT 3 – Slam Ball Russian TwistsMOVT 4 – Up-Downs 1 SET = MOVT 1 to MOVT 4. -No Additional Rest b/t Sets-Read More

Pre WOD 5 sets 5-10 strict ring dips5-10 strict pullups Workout of the Day 10:00 AMRAP 1-2-3-and so on…Ring Muscle-Ups or burpee pullupsPower Cleans (205/145)Read More

Workout of the Day For Time FOR TIME*5:00 ON / 1:00 OFF**240 Double Unders180/144 Cal Row120 Sit-Ups60 Front Rack Lunges (135/95)*Complete sets of 5:00 ON / 1:00 OFF until all work is completed. **Partition 1 of 2 Ways ONLY… Option 1 — Straight Through, No Partition or…Option 2 — Partition into 4 Sets of… 60...Read More

Pre WOD EVERY 1:30 x 6 SETS*1 Power Snatch+1 Hang Power Snatch+1 Overhead Squat *Start Light and build to a Moderate weight. Workout of the Day “Fancy Nancy” 10 rounds for time12/10 Cal Bike7 Hang Squat Snatch (75/55)Read More

Workout of the Day 2 Rounds 12:00 AMRAP;*20/15 Cal Row20 Alt. DB Farmer’s Lunges (50/35)20 Sit-Ups20 DB Floor Press -Rest 2:00 b/t rounds- *Pick up where you left off. (Score is Total Rounds + Reps)Read More

Workout of the Day For Time 60 Up-Down Box Jumps (24/20)30 Strict Handstand Push-Ups or DB strict press or hand release pushups30 Up-Down Box Jumps15 Strict Handstand Push-Up or DB strict press or hand release pushups Post WOD Double alternating Tabata (:20 on/:10 off) MOVT 1 – Hollow Body RocksMOVT 2 – Russian TwistsRead More

Pre WOD Every 1:30 for 5 sets 1 power clean + 2 hang power cleans Workout of the Day P1) 3 rounds3:00 AMRAP1 Power Clean (185/135)2 Front Squats3 Toes to Bar -Rest :30 b/t rounds- *Pick-up where you left off. -Rest a Full 2:00 b/t Part 1 & Part 2- P2.) 3 rounds3:00 AMRAP3 Hang...Read More

Pre WOD In 12:00, build to a moderate 5 rep push jerk Workout of the Day 5 Rounds 25/20 Cal BikeImmediately into…Max Unbroken Push Jerks* *Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps. -Rest 1:30 b/t Sets-Read More