Pre WOD In 15:00 find a heavy 1 rep deadlift Workout of the Day 4 rounds for time 15 pullups (chest to bar) 15 deadlifts (#185/#125) 400 run or 30/24 calorie bike or 500/400 meter rowRead More

Workout of the Day 3 rounds with a partner for time 1000 meter row 80 wall balls (#20/#14) 60 burpees Switch every 250 meters on row, partition reps in any manner Post WOD 3 rounds of.. :45 russians twists :15 rest :45 plank hold :15 restRead More

Pre WOD Take 20:00 to build up to a heavy 3 rep snatch Workout of the Day “Isabel” 30 snatches for time (#135/#95)Read More

Workout of the Day Every minute on the minute for 18:00 1st min- :50 max reps of “KB Flow” (53/35)|(35/26)* 2nd min- :50 max reps of “BW Flow”** 3rd min- :50 max reps of rope climb *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA...Read More

Pre WOD 5 sets 1 push press + 2 push jerks + 3 split jerks Workout of the Day 10:00 as many rounds as possible 6 push jerks (#155/#105) 15/12 calorie rowRead More

Pre WOD  In 15:00, build to a heavy 3 rep deadlift Workout of the Day For time 30-20-10 Deadlift (#245/#165) Toes to bar *50 double unders after each full setRead More

Workout of the Day For time 500 meter row 50 Box Jump + Step-Down (24″/20″) 40 DBL KB Front Rack Lunges (16kg/12kg) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 500 meter rowRead More

Workout of the Day With a partner, complete 4 rounds for max cals and reps 4:00 calorie row 3:00 burpees over bar 2:00 daedlifts (#225/#155)  Read More

Pre WOD 12:00 handstand pushup skill work Workout of the Day Every 4:00 for 24:00 7 Up-Down Devil’s Press (35/20) 14 DB Front Squat 16/13 Cal BikeRead More

Workout of the Day 35:00 as many rounds as possible 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice* *Athlete Choice (can pick one or mix it up!)… -Hollow Hold or Rocks -Plank Hold or Plank -Shoulder Taps -Dead -bugs -Quad Heel Touches -Sit-ThrusRead More