Pre WOD On a 12:00 running clock, build to a heavy 3 rep touch and go power clean Workout of the Day EMOM for 24:00MIN 1 – Complete 1 Round*MIN 2 – Max Cal BikeMIN 3 – Rest *1 Round:1 Power Clean (100% of 3-Rep Power Clean)4 Box Jumps (24/20)12 Slam Balls (30/20)|(20/10) (Score is...Read More

Pre WOD EMOM x 8 MINUTESMIN 1 – :40 Wall/Box Hollow Body HoldMIN 2 – Complete one of the below options… Option 1:3-5 Deficit Handstand Push-Ups Or…Option 2:3-5 Handstand Negatives Or…Option 3:3-5 Slow DB Strict Press (:03 Lower) Workout of the Day For Time 50 BurpeesImmediately Into…8 ROUNDS5 Handstand Push-Ups*7 Back Squats (115/75)Immediately Into…50 BurpeesRead More

Workout of the Day 12:00 AMRAP12 Chest to Bar Pull-Ups36 Double Unders100m Run -Rest 2:00- 6:00 AMRAP6 Pull-Ups18 Double Unders50m Run Post WOD 2 SETS50 Alt. Russian Twists25 Tuck-Ups15 Straight Leg Sit-Ups -Rest As Needed b/t Sets-Read More

Pre WOD Workout of the Day 3 Rounds 6:00 AMRAP3 Bar Muscle-Ups9 Hand Release Push-Ups18 Slam Balls (30/20) -Rest 1:30 b/t Sets- *Pick up where you left off.Read More

Pre WOD ON A 8:00 RUNNING CLOCK…Build up to Workout Weights for Shoulder to Overhead Workout of the Day For Time 10-9-8-7-6Shoulder to Overhead (135/95)Up-Downs Over BarImmediately Into…5-4-3-2-1Shoulder to Overhead (185/135)Up-Downs Over Bar *After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0.Max...Read More

Workout of the Day For Time 200 Russian KB Swings (70/53)150 Sit-Ups100/80 Cal Bike15 Rope Climbs *Partition as needed to complete all reps.Read More

Pre WOD EVERY 1:30 x 6 SETS*1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch *Start Moderate-Light and build up to Moderate-Heavy. Workkout of the Day 15:00 AMRAP 1 Power Snatches (155/105)*15 Box Jumps (24/20)100m Run *Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…). (Score...Read More

Pre WOD Wide grip tempo bench press (30X1) 10-8-6 Workout of the Day 6 Rounds ON A 3:00 RUNNING CLOCK…30/24 Cal RowMax Reps in the Remaining Time…ODD ROUNDS: BurpeesEVEN ROUNDS: Pull-Ups or Ring Rows -Rest :30 b/t Sets-Read More

Pre WOD Bench press 5 X 7 Workout of the Day 15 Rounds For Time 1 Ring Muscle-Up or 2 jumping pullups3 Thrusters (135/95)6 Burpee Over BarRead More

Workout of the Day 5 Rounds On a 3:00 running clock….15/12 Cal Row*20 Alt. Single Arm Russian KB Swing (35/26)Max Alt. V-Ups in Time Remaining… -No Extra Rest b/t Sets- *Increase Row by 5/4 Cals each Set.Set 1: 15/12Set 2: 20/16Set 3: 25/20Set 4: 30/24Set 5: 35/28 (Score is Total Reps of Alt. V-Ups) Post...Read More