Pre WOD Double tabata, alternating: Flutter kick Superman hold Then: 3 X 7 weighted box jump…AHAP Step downRead More

Pre WOD 5 rounds, NOT for time:Read More

Pre WOD Take 15 minutes to work up to heaviest squat snatch, then… Every minute on the minute for 8 min complete the following @ 80% of heaviest load achievedRead More

Pre WOD In the first minute complete 1 STRICT pullup 2nd min complete 2 strict pullups 3rd min complete 3 strict pullups ect……. Until you can no longer keep pace with clockRead More

Pre WOD Double tabata, alternating movements V ups Front plank position Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20″) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not...Read More

Pre WOD In the first minute complete Power clean/thruster (#95/#65)..1 rep 2nd minute complete Power clean/thruster..2 reps 3rd min complete Power clean/thruster..3 reps etc…until you can no longer keep pace with clockRead More

Pre WOD Snatch grip DL done only to above knee position (start of second pull ) Goal is to maintain consistant back angle throughout movementRead More

Pre WOD Complete plank hold interval after each set of bench press 10 burpee penalty for broken plank hold  Read More

Pre WOD 5 rounds, not for time, alternating movements Weighted step ups are performed with a barbell held in front rack position. All seven reps are completed with one leg before switching to other leg, AHAP  Read More