Pre WOD EMOM x 12 MINUTES*1 High Hang Power Snatch + 1 Hang Power Snatch *Start Light and build to Moderate. Workout of the Day 16:00 AMRAP 10 Hang Power Snatch (75/55)20 Box Jump Overs (24/20)20 Russian KB Swings (53/35)10 Chest to Bar Pull-UpsRead More

Pre WOD 1.) EMOM x 8 MINUTES1 Hang Muscle Clean + 1 Hang Power Clean* *Start Light and build to Moderate. 2.) EMOM x 5 MINUTES2 Hang Power Cleans* *Start Moderate and build to workout weight. Workout of the Day 15:00 AMRAP 1-2-3-and so on…Hang Power Cleans (185/135)2-3-4-and so on…Strict Pull-Up3-4-5-and so on…Toes to BarRead More

Pre WOD Drop jerk* 5 X 5 *Start Light and build to Moderate.Superset each set with 10 Split Stance DB Strict Press. Workout of the Day “Deja Vu” EMOM for 20:00MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)MIN 2 – Rest (Score is Total DB S2OH Reps)Read More

Workout of the Day For Time 800m RunImmediately Into…10 ROUNDS4 Bar Muscle-Ups6 Alt. Pistols8 Slam Balls (30/20)Immediately Into…800m RunRead More

Pre WOD 1.) EMOM x 8 MINUTES1 Hang Muscle Snatch + 1 Hang Power Snatch* *Start Light and build to Moderate. 2.) EMOM x 5 MINUTES2 Hang Power Snatch* *Start Moderate and build to Moderate-Heavy. Workout of the Day 13:00 AMRAP 30 Double Unders10 Deadlifts (95/65)8 Hang Power Snatches6 Handstand Push-UpsRead More

Pre WOD Front squat 10-8-6 Workout of the Day EMOM For 18:00 MIN 1 – :45 Cal BikeMIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)MIN 3 – :45 Sit-Ups (Score is Total Reps)Read More

Pre WOD On a 20:00 running clock, build to a heavy 1 rep clean and jerk Workout of the Day 12:00 AMRAP 12 Wall Balls (20/14)36 Double Unders *Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).Read More

Workout of the Day Every minute on the minute for 28:00 MIN 1 – :45 Cardio ChoiceMIN 2 – :20/:20 Single Arm Ring RowsMIN 3 – :45 Up-Down Box Crawl Overs (30/24)MIN 4 – :45 DB Slides (Athlete Choice, Moderate)Read More

Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch Workout of the Day 1.) 3 roundsON A 2:00 RUNNING CLOCK…200m RunMax Power Snatches with Time Remaining (75% of 1-Rep Snatch)-No Additional Rest b/t Sets-(Score is Total Reps) -Rest 2:00 b/t Part 1 & Part 2- 3 rounds2.) ON A 2:00...Read More

Pre WOD Front squat 10-10-8* *start light and build to moderate Workout of the Day 12:00 AMRAP 12 Alt. Back Rack Lunges (95/65)24 Slam Balls (30/20)12 Alt. Front Rack Lunges24 Sit-UpsRead More