Workout of the Day 20 minutes as many rounds as possible 20 box jumps (24″/20″) 20 push press (#115/#75) *every 3:00 including 0:00, perform 20 abmat situpsRead More

Pre WOD In 25:00, find your heaviest 1 rep snatch Workout of the Day  In 5:00, complete 30 burpees, then…. As many reps as possible of power snatch (#95/#65)  Read More

Workout of the Day With a partner, 4 rounds for time 20 Deadlift (275/185) 40 Toe 2 Bar 60 Cal Row *P1 works while P2 rests. Workout must be completed in order. Split reps between partners any way.Read More

Workout of the Day “Barbara” 5 rounds of.. 20 pullups 30 pushups 40 situps 50 squats *rest exactly 3:00 between roundsRead More

Pre WOD Push press 5@ 30-40% 5@ 40-50% 5@ 50-60% Workout of the Day 3 rounds 500 meter row 40/30 calorie Assault bike 2:00 rest between rounds *post time of slowest roundRead More

Workout of the Day With a partner, 20:00  minutes as many rounds as possible  P1: 6 toes to bar / 5 power snatchs (#95/#65) / 4 overhead squats / 50 montain climbers P2: Max meters on rowerRead More

Pre WOD In 10:00, build to a heavy 1 rep squat clean and jerk Workout of the Day For time 30 squat clean and jerks (#155/#105) *5 burpees after every 5 repsRead More

Workout of the Day Every minute on the minute for 15 minutes 1st min:  Max DB weighted box step-overs (40/30)(24″/20″) 2nd min: Max double unders 3rd min: Max weighted plank hold (45/35) Post WOD 6 minutes as many reps as possible Weighted Sit-Ups (30/20)* *Hold single DB across chest P1 works for minute while P2 holds...Read More

Pre WOD In 20 minutes, work up to a rep max front squat Workout of the Day 3 rounds for time 30 Single DB Front Squat (35/25) 30 Up-DownsRead More

Pre WOD Every minute on the minute for 8 minutes Even: 5-8 DB Renegade Rows* Odd:  :20 Hollow Hold /:20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R Workout of the Day 20 minutes as many rounds as possible 5 Strict or C2B Pull-Ups* 10 Hand-Release Push-Ups 15/12 Cal Bike...Read More