Workout of the Day 3 Rounds For Quality 12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)10/10 Plate Around the Worlds (L/R):45 Plate OH Hold:45 Plate Gun Hold4 Wall Walks -Rest as needed between rounds- Post WOD 3 sets10/10 Side Plank Bridge-Ups1:00 Elbow PlankRead More
Pre WOD Deadlift 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day For Time 25/20 Cal Row25 Burpee to Plate25 DBL DB Snatch (50/35)25 Burpee to Plate25/20 Cal RowRead More
Workout of the Day Every Minute On The Minute For 28:00 MIN 1 – :50 Max Rope ClimbsMIN 2 – 15/12 Cal BikeMIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)MIN 4 – :50 Max Sit-UpsRead More
Pre WOD Strict press 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 3 Rounds For Time 21 Thruster (95/65)21 Box Jumps (24″/20″) Post WOD 1:00 Elbow to Instep (R)1:00 Pidgeon Pose...Read More
Pre WOD 3:00 AMRAP20 Heel Taps Over DB20 Crossbody Mountain Climbers -Rest :30- 3:00 AMRAP20 Heel Taps Over DB20 Supermans Workout of the Day Every minute on the minute for 24:00 MIN 1 – Max Lunge + Lunge + Push-UpMIN 2 – Max Hollow Body RocksMIN 3 – Max Alt Sit-ThrusMIN 4 – Max Plank...Read More
Workout of the Day NCMetcon Baseline 1 On a 10:00 running clock….Run 1 mile then in remaining time max meters on rower (Score is Time + Note Meters Earned) NCMetcon Baseline 1 (Part 2) 15:00 as many rounds as possible 5 Pull-ups or Bar Muscle-Ups10 Hand Release Push-Ups15 Air Squats *rest as necessary between effortsRead More
Workout of the Day 4 Rounds For Quality On a 5:00 running clock…2:00 Cardio of Choice1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)8/8 Single DB or KB Suitcase Split Squats (Athlete Choice) Walking Recovery in Time Remaining*… -No Additional Rest between rounds-Read More
Pre WOD Deadlift1×5 @ 65%*1×5 @ 75%1×5 @ 85% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 10:00 As Many Rounds As Possible 15-12-9Deadlift (#315/#205)Box Jumps (30″/24″)Read More
Pre WOD Strict Press 1×5 @ 65%*1×5 @ 75%1×5 @ 85% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day 5 Rounds For Time 12 Push Press (115/75)20 Sit-Ups400m RunRead More
Pre WOD Back Squat 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Workout of the Day Every 3:00 On The Minute For 3 Rounds 60 Double Unders15 BurpeesMax wall ball shots (20/14) in time...Read More
