Pre WOD 1+1/2 Back Squat* 5=5=5 *Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + stand Workout of the Day The Chief Complete 5 rounds of the following:3 Minute AMRAP of: 3 Power Cleans (135/95); 6 Push-Ups; 9 Air Squats 1:00 Rest between roundsRead More

Pre WOD 1) Tempo Bench Press (21X1) 5-5-5-5-5 2) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press (Athlete Choice, Light-Mod)**Goal should be 25-30 Reps. Workout of the Day Emom For 15:00 MIN 1 – 12/10 Cal Bike*MIN 2 – 20 Ring RowsMIN 3 – :50 Max Push Press (75/55) *After each full round add 1...Read More

.Workkout of the Day For Time 300 Double Unders2000/1750m Row1 Mile Run100 Sit-Ups *Partition as Needed. Option 1:Straight Through Or… Option 2:2 Rounds150 Double Unders1000/875m Row800m Run50 Sit-Ups, Or… Option 3:4 Rounds75 Double Unders500/440m Row400m Run25 Sit-UpsRead More

Pre WOD Double tabata (8 sets)MOVT 1 – Sit-UpsMOVT 2 – Hollow Body Rocks *1 SET= MOVT 1 + MOVT 2. Workout of the Day 3 rounds for quality 2:00 Cardio Choice20 Alt. Russian Twists20 Empty Barbell Bent Over Row*10/10 SA DB Deficit Push-Ups10/10 SA DB Upright Row (AthleteChoice, Moderate)20 Empty Barbell Good Mornings20 Alt....Read More

Pre WOD Bench Press 1 X 10 1 X 8 1 X 6 1 X 8 1 X 10 *Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used. Workout of the Day 5 Rounds ON A 2:00 RUNNING CLOCK…15 Toes to BarMax Shoulder to Overhead (155/105)|(115/75)...Read More

Pre WOD Deadlift 5 X 5 *Full :01 pause at the bottom of the Deadlift. Keep working SetsModerate-Heavy Workout of the Day 10:00 AMRAP 8 Deadlifts (135/95)6 Hang Power Clean200m RunRead More

Pre WOD Tempo Back Squat (22X1) 3 X 6 Workout of the Day 5 Rounds For Time 20 Wall Balls (20/14)20 BurpeesRead More

Workout of the Day 3 Rounds AMRAP x 5 MINUTES*18 Russian KB Swings (70/53)12 Ring Rows8/6 Cal Bike -Rest 1:00 b/t Sets- *Reset the AMRAP at the start of each set. (Score is Lowest Rounds and Reps) Post WOD 2-3 SETS25 Banded Tricep Push-Downs25 Banded Lat Push-Downs25 Kneeling Banded Crunch -Rest As Needed b/t Sets-Read More

Workout of the Day In teams of 2…. 100/75 cal bike, directly into 20 rounds (alternating) of Bergeron Beep Test (7 pullups, 7 thrusters (75/55), 7 burpees)Read More

Pre WOD On a 20:00 running clock, build to a heavy 1 rep … Clean And Jerk Workout of the Day EMOM For 10:00 1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)-Rest with Time Remaining-Read More