Pre WOD In 15:00, build to a heavy complex of.. 1 power snatch + 1 squat snatch = 1 overhead squat Workout of the Day Every minute on the minute for 4:00 5 burpees then max reps of squat snatch (#95/#65) 2:00 rest Every minute on the minute for 4:00 5 burpees then max reps...Read More

Workout of the Day 4 rounds for time 75 double unders 500/400 meter row 25 hand release pushups Post WOD 3 rounds, not fot time 25 empty barbell curls 25 glute bridgesRead More

Pre WOD 3 rounds for quality 3 kipping swings 3 kipping knee raises 3 kipping toes to bar Workout of the Day Quadruble tabata -KB swings (24kg/16kg)(russian) -squats -toes to bar -slam balls (30/20) 1:00 rest between tabatasRead More

Workout of the Day 20 minutes as many rounds as possible P1: 100 meter run/row/bike 12 wall ball shots (#20/#14) 6 burpees P2: rest Post WOD 100 partner plank “Hi-Five’s”Read More

Workout of the Day Every minute on the minute for 21 minutes 1st min: max reps of DB “Bear Complex” (#50/#35) 2nd min: 2 “no jump” rope climbs 3rd min: 20/15 calorie row *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push...Read More

Pre WOD On a 10:00 running clock, build to a heavy complex of.. 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load....Read More

Pre WOD Every minute on the minute for 10 minutes Even: 4 thrusters (building) Odd: :40 kipping skill work Workout of the Day “Fran” For time 21-15-9 Thrusters (#95/#65) Pull-upsRead More

Workout of the Day 4 rounds as many cals/reps as possible 2:00 Max Cal Bike 1:00 KB Swing (24/16) 1:00 KB Goblet Lunges -1:00 Rest between sets Post WOD Double tabata 8 Rounds, :20 ON / :10 OFF TABATA 1 – Hollow Hold -Rest 1:00- TABATA 2 – DeadbugsRead More

Workout of the Day For time 8-6-4-2-4-6-8 Deadlift (275/185) *After Every Set Complete… 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (30/20)  Read More

Workout of the Day In teams of 3 13:00 as many rounds as possible P1: 6 toes to bar / 14 russian KB swings (32/24) / 24 double unders P2: Wall sit hold P3: rest 2:00 rest 7:00 max cal Assault bike  Read More