Pre WOD Every 2:00 on the minute for 10:00 10 back squats Workout of the Day Every minute on the minute for 14:00 Even: Max meter row Odd: 5 back squats (#115/#105)  Read More

Pre WOD 5 rounds 10 butterfly situps 15 glute bridges 30 double unders Workout of the Day 2 rounds 12:00 as many rounds as possible 12 DB weighted step ups (24″/20″) 30 double unders 12 DB renegade rows 30 double unders 12 DB weighted situps 30 double unders -2:00 rest between rounds-Read More

Pre WOD In 12:00 find your heaviest 2 rep front squat Workout of the Day 4 rounds 3:00 as many rounds as possible 6 front squats (#115/#75) 6 wall ball shots (#20/#14) 6 toes to bar -:30 rest between rounds-Read More

Pre WOD Every minute on the minute for 10:00 2 high hang power cleans + 2 hang power cleans Workout of the Day 3 rounds for time 20 alternating hang DB snatch (#50/#35) 20 pushups 15/12 calorie row 15 down upsRead More

Pre WOD In 12:00, find your heaviest 4 rep bench press Workout of the Day Every minute on the minute for 6:00 Even: AMRAP box jumps (24″/20″) Odd: 200 meter run -1:00 rest- Every minute on the minute for 6:00 Even: AMRAP DB goblet squats (#35/#25) Odd: 200 meter run    Read More

Pre WOD In 12:00, build up to your heaviest 2 rep deadlift Workout of the Day For time 21-15-9 Deadlift (#225/#155) Pullups -2:00 rest- 9-12-15 Deadlift (#185/#105) Burpee pullupsRead More

Pre WOD In 12:00 build to your heaviest 2 rep push press Workout of the Day 14:00 as many rounds as possible 5 push press (#135/#95) 15/12 calorie bike 25 kettlebell swings (24kg/16kg)Read More

Pre WOD Every minute on the minute for 6:00 10 hand release pushups Max reps shoulder taps Workout of the Day Every minute on the minute for 24:00 1st min: cardio of choice 2nd min: weighted russian tists 3rd min: DB renegade rows 4th min: burpeesRead More

Pre WOD Every 2:00 for 6 sets Push press 6-4-2-6-4-2 *second set of 6/4/2 heavier than first set of 6/4/2 Workout of the Day 8 rounds of each. :20 on / :10 off  Tabata push press (#75/#55) 1:00 rest Tabata slam balls (#30/#20) 1:00 rest Tabata hollow rocks  Read More

Pre WOD Every 2:30 for 6 sets Front squat 6-4-2-6-4-2 *second set of 6/4/2 heavier than first set of 6/4/2 Workout of the Day 12:00 as many rounds as possible 7 front squats (#135/#95) 7 toes to bar 7 kettlebell swings (32kg.24kg) 7 pushupsRead More