Pre WOD 4 sets 2 Pausing Snatch Deadlifts + 1 Snatch Pull Workout of the Day “Double Down” 4 ROUNDS FOR TIME* 22 Toes to Bar11 Overhead Squats (165/115) *Each time you break during a set of 22 T2B (no penalty when finishing the set)…perform 10 Jumping Air Squats to 6″” Target. Each time you...Read More

Workout of the Day On A 25:00 Running Clock 100/75 Cal BikeImmediately Into…AMRAP in Remaining Time Of…6 Strict Pull-Ups12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)18 Alt. No Push-Up Renegade Rows32 Double UndersRead More

Pre WOD EVERY 2:00 x 4 SETS* 2 Pausing Split Jerks** -Rest As Needed b/t Sets- *All working sets should be a Mod-Heavy weight. **Pause for :02 in bottom of dip. Workout of the Day For Time 10 Push Jerks (155/105)30 Burpees10 Push Jerks600m Run30 Burpees10 Push Jerks90 Sit-Ups600m Run30 Burpees10 Push JerksRead More

Pre WOD 4 SETS*2 Pausing Clean Deadlifts**+1 Clean Pull -Rest As Needed b/t Sets- *All working sets should be Mod-Heavy…about 80-85% of 1RM Clean.Option to build if perfect mechanics are maintained. **1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to...Read More

Pre WOD Front squat 6-6-4 *start moderate to heavy and build to heavy Workout of the Day 4 Rounds (:40 On/ / :20 Off) MOVT 1 – Wall Balls (20/14)MOVT 2 – Cal RowMOVT 3 – Alt. Overhead Wall Ball LungesMOVT 4 – Cal Row *1 SET= MOVT 1-MOVT 4Read More

Workout of the Day AMRAP x 26 MINUTES50/40 Cal Bike40 Sit-Ups30 Hand Release Push-Ups20 Box Jumps (30/24) Post WOD 3 SETS40 Alt. Bicycle Crunches40 Alt. Plank Hip Taps1:00 Plank Hold-Rest As Needed b/t Sets–Read More

Pre WOD EMOM for 12:001 High Hang Power Clean + 1 Hang Power Clean *Start Light and build to Moderate. Workout of the Day EMOM For 16:00 MIN 1 & 2 – 400m RunMIN 3 & 4 – AMRAP of the following*…7 Hang Power Cleans (115/75)7 Handstand Push-Ups *Pick up where you left off.Read More

Workout of the Day For Time 200m DB Farmer Carry (50/35)160 Alt. DB Farmer Lunges120 Alt. DB Slides80 Alt. No Push-Up Renegade Rows *Pick Your Path…Option 1 – Straight ThroughOr… Option 2 – 4 Rounds of…50m DB Farmer Carry40 Alt. DB Farmer Lunges30 DB Slides20 Alt. No Push-Up Renegade RowsOr… Option 3 – 2 Rounds...Read More

Pre WOD 4 sets 1 push jerk + 1 split jerk Workout of the Day For time 4 ROUNDS5 Push Jerks (155/105)10 Toes to Bar50 Double Unders-Rest 2:00-3 ROUNDS4 Push Jerks (185/135)8 Toes to Bar40 Double Unders-Rest 2:00-2 ROUNDS3 Push Jerks (205/145)6 Toes to Bar30 Double UndersRead More

Pre WOD Front squat 8-6-6 Workout of the Day “Flatline” 7 roundsON A 2:30 RUNNING CLOCK…20/15 Cal Row8 Front Squats (135/95)Max Burpees Over Bar in Time Remaining… -Rest :30 b/t Sets- (Score is Total Reps of Burpees)Read More