Pre WOD 3 sets for quality 3/3 Turkish Get-Ups8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) Workout of the Day For Quality 5-10-15-10-5Strict Pull-Ups*10-20-30-20-10Strict Sit-Ups**20-40-60-40-20 / 15-30-48-30-15Cal Row *Chest to Bar or Tempo (2111) Optional**Weighted OptionalRead More

Pre WOD On a 12:00 running clock, build to a moderate-heavy 5 rep…. Overhead Squat Then… On a 12:00 running clock build to a moderate to heavy 5 rep… Thruster Workout of the Day 3 Rounds For Time 15/12 Cal Bike10 Overhead Squats (95/65)12 ThrustersRead More

Workout of the Day 16:00 AMRAP 10 Deadlift (225/155)16 Box Jumps (24/20)400m Run Post WOD Bench press 3 X 5Read More

Workout of the Day For time 100 Double UndersImmediately Into…2-4-6-8-10-12-14-16-18-20Slam Balls (30/20)|(20/10)10-9-8-7-6-5-4-3-2-1Toes to BarImmediately Into…100 Double Unders Post WOD “TABATA”6 SETS (20 ON/:10 OFF)MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)MOVT 2 – Single DB Bent Over RowsMOVT 3 – DB Flutter Kicks L+R= 1 RepRead More

Pre WOD 7:00 AMRAP 10 controlled situps15 glute bridges30 double unders Workout of the Day 2 rounds 12:00 AMRAP 12 alternating DB weighted steps ups12/9 cal bike12 renegade rows12/9 cal bike12 weighted situps12/9 cal bike -2:00 rest between rounds-Read More

Pre WOD Sumo deadlift 7-5-3 -superset each set with a 1:00 tuck hold Workout of the Day Every minute on the minute for 18:00 MIN 1 – 40 Double Unders into Max Sumo DL (275/185)MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-UpsMIN 3 – Walking RestRead More

Pre WOD Rope climb skill work Workout of the Day For time 500/400m Row50 Sit-Ups5 Rope Climbs400/300m Row40 Sit-Ups4 Rope Climbs300/200m Row30 Sit-Ups3 Rope Climbs200/150m Row20 Sit-Ups2 Rope Climbs100m Row10 Sit-Ups1 Rope Climb Post WOD For quality 30-25-20Single DB Curl (50/35)1:00 Push-Up PlankRead More

Pre WOD On a 15:00 running clock, build to a mod-heavy complex of….. 1 Power Clean + 1 Hang Power Clean + 1 Power Clean Workout of the Day 5 rounds for time 9 Power Cleans (135/95)18 Knees to Elbow27 Box Jumps (20)Read More

Pre WOD 3 sets for quality 12 Alt. KB Goblet Side Lunges 12 KB Deadbugs* 12 Bird dogs* *L+R=1 Workout of the Day 4 rounds 30 Unbroken Wall Balls (20/14)12/10 Cal Bike -Rest 1:30 b/t rounds-Read More

Pre WOD Bench press 6-6-3-3-1-1 Workout of the Day For time 12-9-6 Ring muscle ups or strict pullups DB Devils press (#50/#35) DB alternating suitcase lunges (L+R=1)Read More