Pre WOD Back squat 5-5-3-3-3 Workout of the Day 4 rounds for time 30 Wall Balls (20/14)30/25 Cal BikeRead More

Pre WOD 3 rounds for quality 10/10 Single Leg DB RDL (Athlete Choice, Light)10/10 Single Leg Glute Bridge-Ups1:00 Slow Deadbugs Workout of the Day 12:00 as many rounds as possible 5 Deadlifts (315/225)10 Box Jump Overs (24″/20″)15 Sit-UpsRead More

Workout of the Day “The Magnificent 7” 7 rounds for time 7 Back Squats (115/75)7 Push Press7 DB Thrusters (50/35)7 Pull-Ups7 Knees to Elbows7 Hand Release Push-Ups7 Box Jumps (30/24)Read More

Workout of the Day 15:00 as many rounds as possible 5-10-15-20…and so onWall Balls (20/14)DB Hang Muscle Cleans (35/20)Hand Release Push-UpsRead More

Workout of the Day 4 rounds for time 15 Toes to Bar15 Deadlifts (225/155)400m RunRead More

Workout of the Day 5 rounds for max reps 1:00 DB Front Squats (Athlete Choice)1:00 Box Jumps (30/24)*1:00 DB No Push-Up Renegade Rows1:00 Hollow Holds1:00 RestRead More

Workout of the Day On a 4:00 running clock…500/400m Row15 Power Snatch*Max Double Unders in Time Remaining-Rest 1:00 between sets- *Power Snatch reps decrease by 3 each set…15-12-9-6SET 1 – 15 Reps @ (95/65)SET 2 – 12 Reps @ (115/75)SET 3 – 9 Reps @ (135/95)SET 4 – 6 Reps @ (155/105)Read More

Workout of the Day For time 40/30 Cal Bike40 Single DB Alt. Step-Ups (50/35) (24/20)*20 Handstand Push-Ups40 Pull-Ups20 Handstand Push-Ups40 Single DB Alt. Step-Ups40/30 Cal BikeRead More

Workout of the Day Every minute on the minute for 25:00 1st min: 7-10 deficit pushups2nd min: 8/8 lateral step ups (24″/20″)3rd min: 20 DB slides (#50/#35)4th min: 20 DB goblet squats5th min: bike or row for calsRead More

Pre WOD On a 20:00 running clock, find a heavy 1 rep snatch Workout of the Day For time 30 DB Devil’s Push Press* (50/35) *1 Devil’s Press + 1 Push Press = 1 RepRead More