Pre WOD In 15:00, find your 1 rep max push press Workout of the Day For time 3-6-9-12-9-6-3 Push jerk (#155/#105) *15 calorie row after each set of PJ’sRead More
Workout of the Day 5k row for time with a partner P1: row P2: 3 rounds of “Cindy” or 2 rounds of “DT” “Cindy” is… 5 pullups/10 pushups/15 squats “DT” is… 12 deadlifts/9hang cleans/6 push jerks (#155/#105)Read More
Pre WOD Front squat 5 @ 70-75% 3 @ 80-85% 1+ @ 90-95% Workout of the Day For time 30 front squats (#135/#95) 30 chest to bar oullups 20 FS 200 C2B pullupsRead More
Workout of the Day Every minute on the minute for 16 minutes Even: 16/13 calorie assault bike Odd: 5 lateral over the bar burpees / 5 deadlifts (#275/#185) Read More
Pre WOD In 8:00, safely find a max height box jump Workout of the Day For time 25 Cal Row 20 Wall Balls(20 /14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls 30 Box Jumps 25 Cal Row 50 Wall Balls 50 Box Jumps 25 Cal RowRead More
Pre WOD Push press 5@ 70-75% 3@ 80-85% 1@ 90-95% Workout of the Day 4:00 as many rounds as possible 2 DB Devil’s Press (40/30)|(30/20) 6 DB Push Press 8 DB Alt. Suitcase Lunges -Rest 1:00- Repeat! *Pick up where you left off in the second AMRAP. Score at the end of the workout is...Read More
Pre WOD EMOM x 8 MINUTES Even: 1L / 1R Turkish Get-Up (Building) Odd: Static Hold of choice* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout of the Day 20 minutes as many rounds as possible 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 Double Unders...Read More
Workout of the Day 4 rounds for time 5 box jumps (30″/24″) 9 strict pullups 12 handstand pushups or seated DB strict press 3 deadlifts (AHAP) Read More
Pre WOD Front squat 3 X 3 1st set: 65-70% 2nd set: 75/80% 3rd set: 85-90% Workout of the Day For time 9-7-5-15-12-9 Front squat (#155/#105) Bar facing burpees Read More
Pre WOD Push Press 3-3-3 Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ Workout of the Day 50/40 Cal Bike 50 Up-Downs Post WOD 1K row with a partner for time P1: 250 row P2: double KB front rack holdRead More
