Workout of the Day For time 50 DB push press (35/20) 25 DB renegade rows 50 box jump overs (20″) 25 DB renegade rows 50 DB push press Post WOD 3 sets for quality 8-12 tricep kickbacks 8-12 single DB skull crushers Max banded tricep extensionsRead More

Pre WOD Deadlift 1 X 2 @ 80% of 2 RM 1 X 2 @ 85-90% 1 X 2+ @ 95% Workout of the Day 4 rounds for quality 10 unbroken “library” deadlifts (athlete choice) 15 strict ring dips (:01 pause at top) 10 strict toes to barRead More

Pre WOD Strict press 1×2 @ 80% of 2RM1×2 @ 85-90% 1×2+ @ 95% Workout of the Day 7 rounds On a 2:00 running clock…200m Run5 BurpeesMax Double Unders in time remaining… -Rest :30 betwen sets-Read More

Workout of the Day 20:00 as many rounds as possible 40/30 Cal Bike30 Sit-Ups20 Walking Lunges3/3 Turkish Get-Ups (Athlete Choice) Post WOD 3 sets for quality 10 Slow Barbell Curls10 Slow Bent Over Rows10 Slow Reverse CurlsRead More

Workkout of the Day “Cali-Bear” Every :30 for 20:00… 1 clean and jerk (#225/#155)Read More

Pre WOD Back squat 1 X 2 @ 80% of 2RM 1 X 2 @ 85-90% 1 X 2 @ 95% Workout of the Day 3 rounds for time 25 DB front squats (#50/#35) 15 pullups (chest to bar) 10 DB down upsRead More

Workout of the Day 7 rounds for time 11 Handstand Push-Ups or hand release Push-Ups26 Wall Balls (20/14)20/15 Cal BikeRead More

Pre WOD Deadlift 1 x4 @ 70-75% of 2 RM 1 X 4 @ 75-80% 1 X 4 @ 80-85% Workout of the Day Every minute on the minute for 15:00 1st min: max “deadstop” sumo deadlifts (#185/#135) 2nd min: max sit ups 3rd min: max calorie rowRead More

Pre WOD Strict press 4 @ 70-75% 4 @ 75-80% 4 @ 80-85% Workout of the Day For time 50/40 Cal Bike50 Slam Balls (30/20)50 Walking Lunges25/20 Cal Bike50 Push-Ups25/20 Cal Bike50 Slam Balls 50 Walking Lunges50/40 Cal BikeRead More

Pre WOD Back squat 1 X 4 @ 79-75% of 2RM 1 X 4 @ 75-80% 1 X 4 @ 80-85% Workout of the Day 2 rounds for time 15-12-9 Front squat (#115/#75) Burpee pullupsRead More