Workout of the Day Every 2 minutes on the minute for 20 minutes 9 bent over barbell rows (AHAP) 6 hang power cleans 3 push press Post weight used Post WOD Death by wall ballRead More

Pre WOD Close grip bench press 5 X 5 Workout of the Day For time 21-15-9 Hang dumbbell squat cleans (#50/#30) Box jumps (30″/24″)  Read More

Pre WOD Back squat 10-10-10-10 Workout of the Day 12 minutes as many rounds possible 3 power snatch (athlete coice) 30 double unders  Read More

Workout of the Day Every minute on the minute for 15 minutes 1st min: 5 deadlifts 2nd min: 15 V-ups 3rd min: rest Post WOD 8 x 50 meter sprintsRead More

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day Tabata X 4 -push press (#45/#35) -squats -lateral jumps over bar -abmat situps Complete all 8 intervals of each movement before moving to next Add lowest interval from each movement together for scoreRead More

Workout of the Day For time 800 meter run 30 clean and jerks (#155/#105) 800 meter run Post WOD Accumulate 5:00 in a front plank positionRead More

Pre WOD Not for time 50 strict pullups Every break complete 10 perfect hand release pushups *15 min time cap Workout of the Day 6 rounds 1:00 row for max calories :30 rest 1:00 AMRAP kettlebell swings (32kg/24kg) :30 restRead More

Workout of the Day “10 month of Tesoro” For time: 1 rope climb 200 meter run 3 handstand pushups 4 thrusters (#95/#65) 5 KB sumo deadlift high pulls (32kg/24kg) 6 burpees 7 pullups 8 wall ball shots (#20/#14) 9 clapping pushups 10 squat snatches (#95/#65) Perform reps as follows 1, 2-1, 3-2-1, 4-3-2-1, etc…until 10-9-8-7-6-5-4-3-2-1...Read More

Workout of the Day Every minute on the minute for 16 minutes Even: 3 Curtis P’s Odd: 5-10 ring rows Post WOD 4 X 50 meter banded partner sprints    Read More

Pre WOD 5 rounds not for time 14 one arm dumbbell rows (7R/7L) 10-15 GHD situps Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 ring pushups    Read More