Workout of the Day “Ricky Bobby” EMOM x 20 MINUTESMIN 1 – 15 BurpeesMIN 2 – 25 Sit-UpsMIN 3 – 15/12 Cal Row*MIN 4 – Rest *Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in...Read More

Pre WOD 1.) ON A 8:00 RUNNING CLOCK…Build to a Mod-Heavy 4-Rep Deadlift -Rest 2:00 b/t Part 1 & Part 2- 2.) EMOM x 4 MINUTES2 Deadlifts* *Start with the Weight from Part 1 and Build to or Above Workout Weight. Workout of the Day 10 Rounds For Time 2 Deadlift (315/205)4 Bar Muscle-Ups8 Box...Read More

Pre WOD 1+1/2 Bench Press**Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + full Press. 5-5-5-5 Workout of the Day 1.) AMRAP x 8 MINUTES4-6-8-and so on…Cal BikeWall Balls (20/14)|(14/10) -Rest 2:00 b/t Part 1 & Part 2- 2.) FOR TIME50/40 Cal Bike50 Wall BallsRead More

Pre WOD Deadlift 5-4-3-2 Workout of the Day For Time 60/50 Cal Row50 Sumo Deadlifts (205/145)50 Hand Release Push-Up30/25 Cal Row25 Sumo Deadlifts25 Hand Release Push-UpsRead More

Workout of the Day “Turkey Gone Bad” 3 Rounds: 1:00 DB Thrusters (50/35) 1:00 Burpees 1: 00 Jumping lunges 1:00 DB hang cleans (50/35) (35/20) 1:00 Bike for calories 1:00 Rest Score: total reps Post WOD Thanksgiving Belly Ache: (alternating movements) 50-40-30-20-10 Plank Knee taps 10-20-30-40-50 Single leg V ups (or sit ups for scaled)Read More

Pre WOD Back squat 8-6-4-6-8 Workout of the Day “Clearance Sale” 3 SETSAMRAP x 4 MINUTES*6 Front Squats (115/75)8 Pull-Ups10 Box Jump Overs (24/20) *Pick up where you left off. -Rest 1:00 b/t Sets-Read More

Pre WOD EVERY 1:30 x 7 SETS*1 Deadlift+1 Hang Power Clean+1 Shoulder To Overhead *Start Moderate and build to Mod-Heavy. Workout of the Day “DT” 5 Rounds for Time:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 repsRead More

Pre WOD Bench press 6-4-2-4-6 *Start Moderate and buld to Heavy. Second wave should be heavier than the first. Workout of the Day 8 ROUNDS EACH, :20 ON / :10 OFFTABATA 1 – Single DB Front Squat (35/20)TABATA 2 – Knees to ElbowTABATA 3 – Double Unders -Rest 1:00 b/t Tabatas- (Score is Total Reps)Read More

Pre WOD Romanian deadlift 10-8-6 Workout of the Day “Ripcord” 4 rounds for time 15 Chest to Bar Pull-ups15 Deadlift (185/125)400m RunRead More

Workout of the Day 15:00 AMRAP 10 Alt. DB Farmer Step-Ups (50/35)|(24″/20″)15 Up-Down + Box Jump Overs (20)30 Sit-Ups Post WOD EMOM x 9 MINUTESMIN 1 – :40 Slow DipsMIN 2 – :40 Alt. DB Upright RowsMIN 3 – :40 Windshield Wipers* *Option to use DB.Read More