Pre WOD Back squat 5-5-5 Workout of the Day EMOM For 20:00 MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*MIN 3 – Max Wall Balls (20/14)|(14/10)MIN 4 – Rest *Pick up where you left off.Read More
Pre WOD EVERY 1:30 x 6 SETS*1 Power Clean + 2 Hang Power Cleans *Start Light and build past workoutweight. Workout of the Day “Eliza-Plus” For time 27-21-15-9Power Clean (135/95)Ring Dip or HR Push-upRead More
Pre WOD Back squat 5-4-3-2 Workout of the Day 4 Rounds 15 Thrusters (75/55)30 Double Unders100m Run -Rest 2:00 b/t Sets- *score is slowest roundRead More
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
