Pre WOD Squat clean and jerk 3 x1 Workout of the Day “Salt-N-Pepa” For time100 Burpees to Target**Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115). Option to go heavier at (185/135).Read More

Workout of the Day EMOM For 20:00 MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35) (24″/20″)MIN 2 – 15 Toes to BarMIN 3&4 – Max Cal BikeMIN 5 – Rest (Score is Total Cals)Read More

Pre WOD 3 sets 1 snatch pull + 1 power snatch Workout of the Day For Time 3-6-9-12-9-6-3Hang Power Snatch (115/75)30-40-50-60-50-40-30Double Under* *Option for ‘Unbroken’ Double UndersRead More

Pre WOD Back squat 3-3-3-3 Workout of the Day 4:00 AMRAP6 DB Deadlifts (50/35)|(35/20)8 Slam Balls (30/20)|(20/10)8 Alt. Lunges-Rest 2:00-6:00 AMRAP6 DB ‘No Push-Up’ Renegade Rows*8 Slam Balls10 Burpees-Rest 2:00-8:00 AMRAP6 DB Up-Downs8 Slam Balls12/10 Cal Row *1 Rep = Row L / Row RRead More

Pre WOD Back squat 3-3-3-3 Workout of the Day 17:00 AMRAP 7 DB floor press (50/35)21 Wall Balls (30/20)|(20/14)35 Sit-Ups400m RunRead More

Workout of the Day “Leading Ladies” For time50-40-30-20-10Double Unders50-40-30-20-10Sit-Ups5-4-3-2-1Rounds of ‘Cindy’* *1 Round of ‘Cindy’ = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats.Read More

Pre WOD Split jerk 5 X 2 Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)Read More

Workout of the Day “White” 5 rounds for time3 Rope Climbs10 Toes to Bar21 Overhead Plate Walking Lunges (45/35)400m RunRead More

Pre WOD Squat snatch 5 X 2 Workout of the Day “Ingrid” 10 rounds for time 3 power snatch (#135/#95) 3 burpees over the barRead More

Pre WOD Bench press 3 X 10 Workout of the Day “Nicole” 20:00 as many reps as possible400 meter runMax reps Pull-ups Note number of pull-ups completed each round.Read More