Pre WOD In 20:00, find your heaviest 3 rep deadlift Workout of the Day For time 21-18-15-18-21 DB deadlifts (#50/#35) Toes to barRead More

Workout of the Day Every 3:00 minutes on the minute for 18:00 30 wall ball shots (#20/#14) 15/12 calorie bike Max double unders in remaining timeRead More

Pre WOD Power clean warmup and skill work Workout of the Day On a 12:00 running clock… 20 muscle ups or burpee pullups* Then, in remaining time… 2 rounds 7 power cleans (#135/#95) 7 lateral over bar burpees into.. 2 rounds 5 power cleans (#155/#105) 7 lateral over bar burpees into… 3 power cleans (#185/#125)...Read More

Pre WOD Back squat 3-2-1-3-2-1 Workout of the Day 8 rounds for time 8 single DB down up (#50/#35) 10 goblet squats 12 alternating DB snatchesRead More

Pre WOD In 12:00, find you max height box jump Workout of the Day 15:00 as many rounds as possible 9 box jump overs (24″/20″) 6 push press (#115/#75) 200 meter runRead More

Pre WOD 3 sets 1:15 max banded curls 1:15 max banded tricep extensions 1:15 max banded lat pull downs Workout of the Day 10 rounds for time 30 double unders 10 DB goblet squats (#50/#35)Read More

Workout of the Day “Annie-Up” For time 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-UpsRead More

Workout of the Day 5:00 AMRAP 20 Russian KBS (70/53) 20/15 Cal Row -Rest 1:30- 4:00 AMRAP 16 Russian KBS (70/53) 16/12 Cal Row -Rest 1:00- 3:00 AMRAP 12 Russian KBS (70/53) 12/10 Cal Row -Rest :30- 2:00 AMRAP 8 Russian KBS (70/53) 8/6 Cal Row Post WOD Bench press 5 X 5Read More

Workout of the Day “Diane” For time 21-15-9 Deadlifts (#225/#155) Handstand pushupsRead More

Pre WOD 4 Sets for quality :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (3131) Workout of the Day 12:00 as many rounds as possible 4 strict pull ups 8 front squats (135/95)|(95/65) 12 hand release pushups  Read More