Pre WOD Bench press 1×3 @ 70%1×3 @ 80%1×3 @ 90%*Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight Workout of the Day 4 rounds for time 24 Up-Downs21 DB Floor Press (50/35)18 Slam Balls (30/20)15 Jumping Air SquatsRead More
Pre WOD Deadlift 1×3 @ 70%1×3 @ 80%1×3 @ 90%*Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day 10:00 AMRAP 20/15 Cal Bike3 Deadlifts (315/205)|(225/155)**Increase Reps by 2 after each full round.Read More
Workout of the Day “Gut Check” For time 35-30-25-20 Calorie row Russian KB swings (32kg/24kg) Slam balls (30/20) V-ups *complete 75 double unders after each full roundRead More
Pre WOD Back squat 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% *add 5-10 lbs to working weight Workout of the Day 13:00 AMRAP 12 back rack reverse lunges (#115/#75)* 400 meter run *increase by 4 reps each roundRead More
Pre WOD Bench Press 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% *based on 90% of 1RM *add 5-10lbs Workout of the Day 8 SETS (:20 ON / :10 OFF) MOVT 1 – Cal BikeMOVT 2 – Push Press (95/65)MOVT 3 – Double UndersMOVT 4 – Ring Rows...Read More
Pre WOD Deadlift 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% *based off 90% of 1RM **add 5-10lbs Workout of the Day For Time 100 Alt. DB Up-Down Devil’s Clean (50/35)*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.Read More
Workout of the Day 22:00 AMRAP 500/400m Row30 Sit-Ups20 Alt. Lateral Box Step-Overs (24/20)100m KB or DB Carry (Athlete Choice, Light-Mod)* *Carry Options:Filly CarryFarmer CarryFront Rack CarryMixed Grip CarryRead More
Workout of the Day “Murph“ For Time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run *If you’ve got a twenty pound vest or body armor, wear it.Read More
Pre WOD Tempo overhead squat (22X1) 3 X 5 Workout of the Day “Cool Hand Luke” 7 rounds for time 7 Overhead Squats (115/75)7 Bar Facing Burpees7 Toes to Bar100m Run Post WOD 2-3 sets 10 Barbell Rollouts15 Sit-Ups:45 Barbell Front Rack Hold -Rest As Needed b/t Sets-Read More
Pre WOD Deadlift 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% Workout of the Day “Christine” Three rounds for time500 meter row12 deadlifts (BW)21 box jumps (24″/20″)Read More
