Workout of the Day Every minute on the minute for 15 minutes 1st min:  Max DB weighted box step-overs (40/30)(24″/20″) 2nd min: Max double unders 3rd min: Max weighted plank hold (45/35) Post WOD 6 minutes as many reps as possible Weighted Sit-Ups (30/20)* *Hold single DB across chest P1 works for minute while P2 holds...Read More

Pre WOD In 20 minutes, work up to a rep max front squat Workout of the Day 3 rounds for time 30 Single DB Front Squat (35/25) 30 Up-DownsRead More

Pre WOD Every minute on the minute for 8 minutes Even: 5-8 DB Renegade Rows* Odd:  :20 Hollow Hold /:20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R Workout of the Day 20 minutes as many rounds as possible 5 Strict or C2B Pull-Ups* 10 Hand-Release Push-Ups 15/12 Cal Bike...Read More

Pre WOD In 15:00, find your 1 rep max push press Workout of the Day For time 3-6-9-12-9-6-3 Push jerk (#155/#105) *15 calorie row after each set of PJ’sRead More

Workout of the Day 5k row for time with a partner P1: row P2: 3 rounds of “Cindy” or 2 rounds of “DT” “Cindy” is… 5 pullups/10 pushups/15 squats “DT” is… 12 deadlifts/9hang cleans/6 push jerks (#155/#105)Read More

Pre WOD Front squat 5 @ 70-75% 3 @ 80-85% 1+ @ 90-95% Workout of the Day For time 30 front squats (#135/#95) 30 chest to bar oullups 20 FS 200 C2B pullupsRead More

Workout of the Day Every minute on the minute for 16 minutes Even: 16/13 calorie assault bike Odd: 5 lateral over the bar burpees / 5 deadlifts (#275/#185)  Read More

Pre WOD In 8:00, safely find a max height box jump Workout of the Day For time 25 Cal Row 20 Wall Balls(20 /14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls 30 Box Jumps 25 Cal Row 50 Wall Balls 50 Box Jumps 25 Cal RowRead More

Pre WOD Push press 5@ 70-75% 3@ 80-85% 1@ 90-95% Workout of the Day 4:00 as many rounds as possible 2 DB Devil’s Press (40/30)|(30/20) 6 DB Push Press 8 DB Alt. Suitcase Lunges -Rest 1:00- Repeat! *Pick up where you left off in the second AMRAP. Score at the end of the workout is...Read More

Pre WOD EMOM x 8 MINUTES Even:  1L / 1R Turkish Get-Up (Building) Odd: Static Hold of choice* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout of the Day 20 minutes as many rounds as possible 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 Double Unders...Read More