Pre WOD Back squat 1 x 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% Workout of the Day 16:00 AMRAP 50 Air Squats400m Run25 Burpees To Target*200m Run *Target is 6 inches above standing reach.Read More

Workout of the Day ON A 12:00 RUNNING CLOCK…90/72 Cal Row40 Hand Release Push-Ups6 Rope ClimbsMax Toes to Bar in Time Remaining…-Rest 2:00-ON A 6:00 RUNNING CLOCK…45/36 Cal Row20 Hand Release Push-Ups3 Rope ClimbsMax Toes to Bar in Time Remaining… (Score is Total Toes to Bar Reps) *Target is 6 inches above standing reach.Read More

Pre WOD Deadlift 5 @ 65% 5 @ 75% 5 @ 85% *based on 90% of 1RM Workout of the Day For Time 27-21-18Box Jumps (30/24)18-15-9Handstand Push-Ups9-6-3Deadlifts (315/205)Read More

Pre WOD Bench press 5 @ 65% 5 @ 75% 5 @ 85% *based on 90% of 1RM Workout of the Day 4 Rounds 3:00 AMRAP* 12 Up-Downs10 Slam Balls (30/20)8 Pull-Ups -Rest :30 b/t Sets-*Pick up where you left off each round Post WOD 6 SETS (:20 ON/ :10 OFF)*MOVT 1 – Alt. V-UpsMOVT...Read More

Pre WOD Every 1:30 for 7 sets, complete… 2 power cleans + 1 jerk Workout of the Day For Time 2:00 ON / 1:00 OFF12/10 Cal BikeMax Clean and Jerks (185/135)|(135/95) with time remaining… *Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.Read More

Workout of the Day EMOM For 30:00 1st min: 10 strict pullups2nd min: 15/12 cal bike3rd min: 20 KB swings (24/16)4th min: 15 goblet squats5th min: 10 pushups with KB pull throughRead More

Pre WOD on a 25:00 running clock, build to a heavy 1 rep deadlift Workout of the Day 12 Rounds For Time 3 Deadlifts (70% of 1-Rep Deadlift)20 Double Unders* *Increase Double Unders by 10 Reps Every 4 Full Rounds…R1-4 – 20R5-8 – 30R9-12 – 40Read More

Workout of the Day EMOM For 25;00 MIN 1 – 20 Alt DB Goblet Lunges (Athlete Choice, Moderate)*MIN 2 – 7-10 Strict Handstand Push-UpsMIN 3 – 12/10 Cal BikeMIN 4 – :50 Plank Hold (Athlete Choice)**MIN 5 – Rest *Option to complete Lunges without DB.**Plank Hold Options…Elbow PlankTall PlankSide (Star) PlankReverse Plank Post WOD 20-15-10-15-20Russian...Read More

Workout of the Day 3 Rounds For Time 35 Box Jump Overs (24/20)25 Chest to Bar Pull-Ups15 Burpees5 Hang Power Clean (205/145)Read More

Pre WOD On a 25:00 running clock, build to a heavy 1 rep back squat Workout of the Day ON A 5:00 RUNNING CLOCK…Max Cal Row*-Immediately Into-AMRAP x 5 MINUTES*15 Slam Balls (30/20)10 Slam Ball Front Squats5 Jumping Air Squats *Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps. (Score is...Read More