Pre WOD Deadlift 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day 17:00 As Many Rounds As Possible 7/7 Back Rack Reverse Lunges (135/95)10 Box Jumps (30/24)20 Plate Ground to Overhead (45/35):30 Plate Gun HoldRead More

Workout of the Day Every 3:00 For 5 Rounds 200m Run12 Toes to BarMax Hand Release Push-Ups in Time Remaining… -Rest 1:00 between rounds- Post WOD 3 sets for quality 8/8 single arm bent over row16 Alt. DB SlidesRead More

Pre WOD Back Squat 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day 5 Rounds For Time 8 Hang Squat Cleans (115/75)8 Burpees -Rest 2:00, then….. 1 round of…16 Hang Squat Cleans16 Burpees (Score is Total Time Including Rest)Read More

Pre WOD Kettlebell snatch and rope climb skill work Workout of the Day 2 Rounds 8:00 AMRAP15/12 Cal Bike2 Rope Climbs10 Alt. KB Snatch (53/35) -Rest 1:00 between rounds*pick up where you left off from 1st roundRead More

Pre WOD Back Squat 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% Workout of the Day 2 rounds 3:00Max Wall Balls (20/14)-Rest :30-2:00Max Russian KB Swings (32kg/24kg)-Rest :30-1:00Max KB Goblet Squats -Rest 2:00 between rounds-Read More

Pre WOD Strict press 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% Workout of the Day 4 rounds 4:00 AMRAP4 Box Jump Overs (24/20)2 Strict HSPU or DB strict press4 Kipping HSPU or DB push press100m Run -Rest 1:00 between rounds-*Pick up each round where you left off.Read More

Pre WOD Pistol squat and bar muscle up skill work Workout of the Day 5 rounds for time 7 Bar Muscle-Ups30 Air Squats*49 Double UndersRead More

Pre WOD Deadlift1×5 @ 65%*1×5 @ 75%1×5 @ 85% *Based off of 90% of Heavy 1-Rep Workout of the Day “Grace”For time30 Clean & Jerks (135/95)Read More

Pre WOD In 20:00, find your heaviest 1 rep…. Deadlift Workout of the Day On a 15:00 running clock… 5 rounds of…3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)6 Box Jumps (30/24) -Rest 0:30 b/t SetsThen… AMRAP in Time Remaining of…15 Plate Ground to Overhead (45/25)15 Plate Hollow Body Flutter Kicks* *L + R =...Read More

Pre WOD 3 rounds of… 3/3 DB Windmills (Athlete Choice, Light)3/3 Tempo Single Arm DB Deficit Push-Ups (2121)* Workout of the Day 4 rounds for quality 4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy) -Rest as needed between sets= Then Into…4 sets for quality15 DB Floor Press (Athlete Choice,...Read More