Pre WOD Bench press 5-5-5 Tempo (2111) Workout of the Day 5:00 as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 7 hand release pushups -1:00 rest- 6:00 as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 7 hand release pushups  Read More

Pre WOD Deadlift 5-5-5 Tempo (2111) Workout of the Day 4 rounds for time 10 burpees 15 Deadlifts (135/95) 250m/200m Row 1:00 Hollow HoldRead More

Pre WOD 3 Sets for quality 5-7 Strict Pull-ups or 7-10 Slow Ring Rows 10 Barbell Supinated Bent Over Rows 1:00 DB Plank Sides Workout of the Day Every 2:00 for 6 sets 10 Ring Rows or Jumping Pull-ups 15 Slam Balls (30/20)  Read More

Pre WOD Strict press 5-5-5 Tempo (2111) Workout of the Day 15 minutes as many rounds as possible 12/10 Cal Bike 10 Push Press (95/65) 15 Russian KBS (53/35) *:30 Rest after each roundRead More

Pre WOD Back squat 5-5-5 Tempo (2111) Workout of the Day Every minute on the minute for 12:00 1st min: 10 Front Squats (95/65) 2nd min: 16 Step-ups (24/20) 3rd min: 20 Alt. V-upsRead More

Workout of the Day 5 rounds for max reps/calories 1:00 KB swings (24kg/16kg) 1:00 box jumps (24″/20″) 1:00 DB cleans (50/35) 1:00 bike/row 1:00 restRead More

Pre WOD Sumo deadlift 8-6-4-8-6-4 *second set of 8-6-4 should be heavier than first Workout of the Day 3 sets 0f … 12-10-8 Deadlifts (#185/#125) Toes to bar *rest 1:30 between setsRead More

Pre WOD Tempo bench press (1111) 5-5-5-5 Workout of the Day 12:00 as many rounds as possible 3 strict pullups 6 deficit pushups 9 down upsRead More

Pre WOD Every 1:30 for 6 sets 1 hang power clean + 1 power clean + 2 front squats Workout of the Day Every minute on the minute for 12:00 1st min: 7 Power Cleans (Athlete Choice) 2nd min: 35 Air Squats 3rd min: 16/13 Cal RowRead More

Pre WOD Push press* 8-6-4-8-6-4 *Second set of 8-6-4 should be heavier than your first set of 8-6-4 Workout of the Day 15 Push Press (95/65) 35 Burpees 15 Push Press 400m Run 15 Push Press 35 Burpees 15 Push PressRead More