Workout of the Day 8:00 AMRAP30 double unders20 situps10 burpees -1:00 rest- 7:00 AMRAP30 mountain climbers20 situps10 burpees -1:00 rest- 6:00 AMRAP30 glute bridges20 situps10 burpeesRead More

Pre WOD In 15:00, build to a heavy complex of… 1 Push Jerk + 1 Split Jerk Workout of the Day For time 50-50-50-50Double Unders40-30-20-10Cal Row10-10-10-10Push Jerk (155/105)Read More

Workout of the Day Every Minute On The Minute For 28:00 MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*MIN 2 – 8/8 Reverse DB Lunges (50/35)MIN 3 – :50 Static Hold w/ Weight**MIN 4 – :50 Static Hold Body Only*** *Strict Gymnastic Pull Options:Wide or Narrow GripMixed GripRope or Ring Pull-UpChin-Up **Static Hold w/ Weight...Read More

Pre WOD Every 2:30 for 5 sets 5 back squats (moderate to heavy) Workout of the Day For time 20-15-10-15-20Hang Power Clean (95/65)Back Squat *Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.Read More

Workout of the Day 25:00 as many rounds as possible 25/20 Cal Bike25 Hand Release Push-Ups25 Box Jump Overs (24/20) Post WOD 2-3 sets for quality 10/10 Banded Anti-Rotation10/10 Plate Around the WorldRead More

Pre WOD Every minute on the minute for 10:00 Even: 3 Kip Swing + 1 Chest to Bar or Pull-Up*Odd: 5 Tempo Deadlift (21X1)** *Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill**Building to or above workout weight Workout of the Day “Ripcord”4 rounds for time 15 Chest...Read More

Workout of the Day With a partner for time 800 run, then,10 rounds of….10 hang power cleans (#115/#75)30 double undersThen…800 run *runs done together**alternate rounds of HPC and DU’sRead More

Workout of the Day For Time 10 Ring Muscle-Ups or strict pullups20 Push Press (135/95)30 Up-Downs40 Sit-Ups15 Ring Muscle-Ups or strict pullups30 Push Press45 Up-Downs60 Sit-UpsRead More

Workout of the Day 2 sets for quality 500/400m Row12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)3/3 DB/KB WindmillsImmediately Into…2 sets for quality500/400m Row25 Russian DB/KB Swings1:00 Bar Hang Post WOD In teams of 2 for time…..2000m Row**Partners alternate every 250m until completion of 2000m.Read More

Pre WOD On a 15:00 running clock, build to a heavy 3 rep thruster Workout of the Day 10:00 As Many Reps As Possible 10-8-6-4-2*Thruster (95/65)Burpee Box Jump (24/20) *If round of 2/2 is completed, start back at 10/10.Read More