Pre WOD Every 1:30 for 7 sets… 1 Power Clean + 1 Hang Squat Clean Workout of the Day 16:00 AMRAP 30/25 Cal Bike20 Pull-Ups10 Hang Power Cleans (155/105)Read More

Workout of the Day Every 4:00 For 20:00 300/250m Row10 Up-Down Over Rower20 DB Floor Press (50/35)Max Sit-Ups in Time Remaining… -Rest :30 b/t Sets- (Score is Total Reps of Sit-Ups)Read More

Pre WOD On a 20:00 running clock, build to a heavy 1 rep front squat Workout of the Day 8:00 AMRAP 35 Double Unders*7 Front Squats (95/65) *Option for Unbroken Double UndersRead More

Workout of the Day “Power Plus Amanda” 11-9-7-5Power Snatch (135/95)Bar Muscle-UpRead More

Workout of the Day 800m Run60 Alt. DB Farmer Box Step-Ups (50/35)/(20)600m Run40 Alt. DB Goblet Box Step-Overs (24/20)400m Run20 Box Jumps (30/24)200m Run Post WOD EVERY 3:00 x 4 SETS50ft Straight Leg Bear Crawl12 Alt. Piked Shoulder Taps*6/6 Piked Box Around the World *Option to complete on Box or WalRead More

Workout of the Day EMOM for 20 MINUTESMIN 1 – :40 KB Sumo Deadlift High Pull (53/35)MIN 2 – :40 Toes to BarMIN 3 – :40 Russian KB Swings*MIN 4 – :40 Cal Bike Post WOD 6 SETS (:20 ON/ :10 OFF)*MOVT 1 – KB Horn CurlsMOVT 2 – KB Gun Hold *1 SET= MOVT...Read More

Pre WOD On a 15:00 running clock, build to a heavy complex of….. 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk Workout of the Day “Grettle” 10 rounds for time 3 clean and jerks (#135/#95)3 burpees over barRead More

Workout of the Day 22:00 AMRAP 1000/800m Row50 Alt. Crossbody Mountain Climbers25 Ring Rows Post WOD 3 SETS8/8 Feet Elevated DB or KB Goblet Reverse Lunge12 DBL DB or KB RDL16 Jumping Air Squats -Rest As Needed b/t Sets-Read More

Workout of the Day 4 Rounds On a 4:00 running clock….400m Run20 Alt. DB Farmers Lunges (50/35)Max Handstand Push-Ups, hand release pushups or DB strict press in Time Remaining… -No Additional Rest b/t Sets-Read More

Workout of the Day “21 Jump Street” 10 rounds for time3 Deadlifts (275/185)6 Bar Facing Up-Downs12 Box Jump Overs (24/20)Read More