Pre WOD Find your 10 rep max back squat Workout of the Day 4 rounds for time 75 double unders 15 hang squat cleans (#95/#65)  Read More

Workout of the Day 8:00 as many reps as possible 12/10  calorie row 10 handstand pushups 10 renegade rows (#35/#20) 2:00 rest 8:00 as many reps as possible 12/10  calorie row 10 handstand pushups 10 renegade rows (#35/#20)    Read More

Workout of the Day 18 rounds for time with a partner 4 over the bar burpees 6 hang power cleans (#165/#115) 100 meter run *P1 works while P2 rests, switch every roundRead More

Pre WOD Every minute on the minute for 10 minutes Even: 12/10 cal bike Odd: 5 tempo strict pullups (1111) Workout of the Day Every minute on the minute for 15 minutes 1st min: 10 1 arm DB snatch (AHAP) 2nd min: 20 DB goblet squats (AHAP) 3rd minute: max reps of 1 down up...Read More

Workout of the Day 3 rounds On a 2:00 clock.. 500/400 row On a 2:00 clock.. max distance double KB farmers carry (AHAP) On a 2:00 clock.. AMRAP 20 double unders / 10 pushups *post time of slowest row Post WOD Tabata, 8 Sets :20 on / :10 off Movement 1 — DB Hammer Curl...Read More

Pre WOD In 20:00, build to a heavy 3 rep clean and jerk Workout of the Day 7:00 as many reps as possible of Clean and jerk (#135/#95) *every minute on the minute perform 15 air squats including 3-2-1 go!Read More

Workout of the Day 20 minutes as many rounds as possible 15/12 Cal Bike 15 DB Bench Press (50/35) 3 Wall Walks  Read More

Pre WOD In 15:00 find a heavy 1 rep deadlift Workout of the Day 4 rounds for time 15 pullups (chest to bar) 15 deadlifts (#185/#125) 400 run or 30/24 calorie bike or 500/400 meter rowRead More

Workout of the Day 3 rounds with a partner for time 1000 meter row 80 wall balls (#20/#14) 60 burpees Switch every 250 meters on row, partition reps in any manner Post WOD 3 rounds of.. :45 russians twists :15 rest :45 plank hold :15 restRead More

Pre WOD Take 20:00 to build up to a heavy 3 rep snatch Workout of the Day “Isabel” 30 snatches for time (#135/#95)Read More