October 2022

Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch Workout of the Day “Witch Please” 13 rounds for time2 Hang... Read More

Pre WOD Snatch 4 X 2 Workout of the Day 6 Rounds ON A 2:00 RUNNING CLOCK…18 Alt. DB Hang Power Snatch (50/35)12 Sit-UpsMax Plank... Read More

Pre WOD Front squat 4 X 5 Workout of the Day 15:00 AMRAP 10 Pull-Ups5 Front Rack Lunge-Lunge-Squat (95/65)*10 Chest to Bars5 Burpee Box Crawl... Read More

Workout of the Day 25:00 EMOM MIN 1 – :45 Cardio ChoiceMIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy)MIN 3 – :45 Alt.... Read More

Pre WOD Dumbbell bench press 4 X 10 Workout of the Day 18:00 AMRAP 40 Double Unders20 Alt. V-Ups10 DB Farmer Box Step-Ups (50/35)|(24″/20″) *Every... Read More

Workout of the Day 24:00 EMOM 1st min: KB goblet squats2nd & 3rd min: 400 run4th min: ring rows5th min: KB swings6th min: rest

Pre WOD EVERY 1:30 x 10 SETS*2 Clean & Jerk *Start Moderate and build to something Heavy. Clean can be either Squat or Power. Workout... Read More

Workout of the Day Every 6:00 For 4 Sets 100m KB Farmer Carry (Athlete Choice, Heavy)20 Alt. Pistols30 Box Jumps (24/20)Max Cal Bike in Time... Read More