Pre WOD Push press* 8-6-4-8-6-4 *Second set of 8-6-4 should be heavier than your first set of 8-6-4 Workout of the Day 15 Push Press (95/65) 35 Burpees 15 Push Press 400m Run 15 Push Press 35 Burpees 15 Push PressRead More
Pre WOD Push press 3-3-3-3-3 Workout of the Day With a partner for time 75/50 Cal Bike 60 Push Press (115/75) 400m Med Ball Run (20/14) 60 Push Press 75/50 Cal BikeRead More
Pre WOD Every minute on the minute for 12:00 MIN 1 – :45 Alt. Hammer Curls MIN 2 – :45 DB Floor Press MIN 3 – :45 Hollow Body Flutter Kicks Workout of the Day 4 rounds for time 400 meter run 20 burpees 10 pullupsRead More
Hey everyone, we will be postponing our traditional Memorial Day Murph WOD this year. Due to our current limitations on capacity and distancing requirements it’s just not realistic to try and pull it off at this time. A big part of the fun of this workout is doing it all together and taking the time...Read More
Workout of the Day “Fight Gone Bad” 3 rounds as many reps/cals as possible 1:00 Wall Ball shots 20/14 lbs 1:00 Sumo Deadlift High Pull, 75/55 lbs 1:00 Box Jump, 20 in 1:00 Push Press, 75/55 lbs 1:00 Row for calories 1:00 rest Rotate immediately to the next station after every 1 min.Read More
Pre WOD Hang power snatch 5 X 3 Workout of the Day For time 6-8-10-12-10-8-6 Toes to bar Alternating DB snatch (#45/#30) *10/8 calorie bike after each round Read More
Pre WOD 3 sets for quality 10 wide grip inverted rows 10 deficit pushups 30 alternating V-ups Workout of the Day For time 25-20-15 Pullups 15-20-25 Calorie row 20-20-20 Kettlebell swings (24kg/16kg)Read More
Pre WOD In 12:00, build to a heavy complex of.. 1 deadlift 2 hang power cleans 3 front squats Workout of the Day 12:00 as many rounds as possible 3-6-9 and so on… Hang Power Clean (135/95) Box Jumps (24/20) 200m RunRead More
