Workout of the Day In teams of 3, 3 rounds for time 21 KB swings (24kg/16kg)21 push ups21 lateral jumps21 wall ball shots (#20/#14)21 hollow rocks21 jumping KB deadlifts21 down upsRead More

Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch* *power or squat Workout of the Day For time 15-20-25Power Snatch (95/65)Box Jumps (24″/20″)Read More

Workout of the Day 21:00 as many calories as possible Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)/(24″/20″) + 10 Toes to Bar, then max calories on bike in remaining time 1:30 Cap on DB Box Step-Overs + TTB each round Post WOD 2:00 Pigeon Stretch (R)2:00 Pigeon Stretch (L)2:00 Forward FoldRead More

Pre WOD In 15:00, build to a moderate to heavy complex of… 2 push press + 2 push jerks Workout of the Day For time 50 Double Unders27 Shoulder to Overhead (95/65)15 Slam Balls (30/20)-Rest 1:00-50 Double Unders21 Shoulder to Overhead (135/95)15 Slam Balls-Rest 1:00-50 Double Unders18 Shoulder to Overhead (155/105)15 Slam BallsRead More

Workout of the Day “Death Row” Every minute on the minute for 20 minutes Even: 20/15 calorie rowOdd: 15 burpees Post WOD 25 Strict Sit-Ups*50 Alt. V-Ups100 Russian Twists** *Fingers interlocked behind the head.**Light weight optionalRead More

Pre WOD Tempo overhead squat (3111) 3 sets of 5-7 reps Workout of the Day 3 Rounds For Time 20 Alt. DB Hang Snatch (50/35)15 Pull-Ups20 Alt. Single DB OH Lunge* *Switch hands after 10 reps. Lunges alternate legs each rep (forward or back). Post WOD Alternating Tabata -DB slides -DB flutter kickRead More

Workout of the Day “Turkey Toss” With a partner for time 1000m row, switch every 250m Then, complete 200 DB Turkey Tosses (Wall Balls, 20/14; 10’/9’) in the following manner Partner A:1 round of…15 KB Swings (heavy)10 Sumo Deadlift High Pulls5 Box Jumps Partner B: Max Wall Ball shotsRead More

Workout of the Day 3 Rounds 1:00 Burpees1:00 DB Farmer Hold (AHAP)1:00 Wall Sit1:00 PlankImmediately Into…AMRAP x 5 MINUTES10 Push-Ups15 Slam Balls (30/20)20 Air Squats -Rest 1:00 between rounds-Read More

Pre WOD 3 sets for quality 5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)15 Dips (ring/bar/bench) Workout of the Day Every Minute On The Minute For 20:00 MIN 1&2 – Max Cal BikeMIN 3&4 – AMRAP of Couplet*MIN 5 – Rest *1 Round of Couplet is…5 C2B Pull-Ups10 Sit-Ups20 Mountain ClimbersRead More

Pre WOD In 20:00, build to a heavy 5 rep “library” deadlift Workout of the Day “Diane” For time 21-15-9Deadlift (#225/#155)Handstand Push-ups or DB strict pressRead More