Workout of the Day For time 25 toes to bar 25 DB hang power cleans (#50/#35) 50/40 cal bike 50 DB hang power cleans 50 toes to bar 50/40 cal bike 24 DB hang power cleans 25 toes to barRead More

Workout of the Day A) In 10:00, run 1 mile and row for max meters in remaining time 5:00 rest B) 15:00 as many rounds as possible of.. 5 pullups or bar muscle ups 10 hand release pushups 15 squatsRead More

Workout of the Day For time 40-30-20-10 Cal bike Walking lunges Ring rows Abmat situps  Read More

Pre WOD In 15:00, build to a heavy complex of… 1 snatch grip deadlift + 1 hang power snatch + 1 power snatch Workout of the Day 10:00 as many rounds as possible 6 power snatches (#135/#95) 6 bar muscle ups  Read More

Pre WOD 3 sets for quality 5 Tempo Overhead Squat (3131) (45/35) 10 Alt. Cossack Squat Workout of the Day 4 rounds for quality 10/10 Bulgarian Split Squats (53/35) 1:00 Crossbody Hold (:30 each side) 10 DBL KB Tempo Front Squats (30X1) 1:00 DBL KB Front Rack Hold -Rest 1:00 between rounds-  Read More

Workout of the Day Every minute on the minute for 24:00 1st min: 250/200 meter row 2nd min: AMRAP ring dips 3rd min: AMRAP burpee box climb overs (30″/24″)  Read More

Workkout of the Day For time 21-18-15-12 Hang Clean and Jerks (115/75) Pull-Ups  Read More

Workout of the Day For time 10-8-6 Deadlift (#315/#205) 10-20-30 Burpees Post WOD 60 hollow rocksRead More

Pre WOD Every minute on the minute for 9:00 1st min: 16 doulble KB alternating push press 2nd min: 16 double KB alternating bent over rows 3rd min: 16 KB split squats Workout of the Day 20:00 as many rounds as possible 10/8 calorie bike 20 lunges 30 situps 40 double undersRead More

Pre WOD Find your 2 rep max power clean Workout of the Day 3 rounds for time 30/25 calorie row 20 wall ball shots (#20/#14) 10 power cleans (#15/#95)Read More