Pre WOD Bent over double dumbbell row 5 X 10 Workout of the Day For time 500 meter row 50 pushups 400 meter row 40 pushups 300 meter row 30 pushups 200 meter row 20 pushups 100 meter row 10 pushupsRead More

Pre WOD 4 rounds for quality 10 weighted good mornings 10 barbell weighted situps Workout of the Day 3 rounds 5:00 AMRAP 5 DB squat clean thrusters (#50/#35) 10 pullups 2:00 restRead More

Workout of the Day 10 rounds :30 AMRAP toes to bar :30 rest :30 AMRAP dips :30 rest :30 AMRAP deadlifts (BW) :30 rest :30 AMRAP handstand pushups :30 rest  Read More

Pre WOD Dumbbell snatch 12-10-8-6-4-2 Workout of the Day “Annie” 50-40-30-20-10 Double unders Sit upsRead More

Workout of the Day Every minute on the minute for 30 minutes 1st minute: 5 back squats 2nd minute: 5 strict press 3rd minute: 5 weighted pullups  Read More

Pre WOD Every 2 minutes on the minute for 14 minutes -power clean -hang power clean -hang squat clean and jerk Workout of the Day 4 rounds :40 row for max calories :20 rest :40 AMRAP jumping squats :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest  Read More

Workout of the Day 2 rounds 3:00 AMRAP 6 sandbag cleans (#70/#55) 6 SB plank walk up/pull throughs 1:00 rest 3:00 AMRAP 6 Over SB burpees 6 SB bent over rows 1:00 rest 3:00 AMRAP 6 SB rotational reverse lunge steps 6 SB shoulder to shoulder 1:00 restRead More

Workout of the Day Complete for time in teams of 3 150 cleans (#125/#85) 150 calorie row 150 situps 150 DB snatches (#45/#25) 150 box jumps (24″/20″) 150 pullups 150 overhead weighted walking lunge steps (#45/#25) 150 squat jumps 150 DB floor press (#50/#35) 150 lateral jumps *no 2 people may be performing the same...Read More

Workout of the Day For time 10-8-6-4-2 Manmakers (#50/#35) 5-4-3-2-1 Rope climbs *alternate movements Post WOD Accumulate 2:00 in each of the following positions -L sit -L hang -GHD plank holdRead More

Pre WOD Overhead barbell lunge steps 4 X 8 Workout of the Day 20 minutes as many rounds as possible 4 power cleans (#155/#115) 8 ring dips 12 burpeesRead More