Workout of the Day 4 rounds for max reps On a 4:00 running clock30/24 Cal Bike25 Sit-UpsMax Russian KB Swing in Time Remaining (70/53)-Rest 1:00 between sets- Post WOD 4 sets for quality 20 Alt. DB Hammer Curls1:00 PlankRead More

Pre WOD Every minute on the minute for 12:00Even: Double Under or Triple Under PracticeOdd: Pistol Squat Practice Workout of the Day For time 84-60-36Double Unders42-30-18Single DB Box Step-Ups (50/35)(24″/20″)21-15-9BurpeesRead More

Workout of the Day EMOM x 10 MINUTESEven: 5-10 Strict Pull-Ups (Weighted Optional)Odd: Cardio of Choice (Moderate)**Immediately Into…EMOM x 10 MINUTESEven: 10 Strict Press (Athlete Choice, Light-Moderate)Odd:- Cardio of Choice (Moderate)**Immediately Into…EMOM x 10 MINUTESEven: 50 Russian Twists (Weighted Optional)Odd: Cardio of Choice (Moderate)** *Workout for Quality**Cardio of Choice = Run / Row / Bike...Read More

Pre WOD Sumo deadlift 5-5-5-5-5 Workout of the Day 15:00 as many rounds as possible 7 DB Up-Downs (50/35)9 DB Sumo Deadlifts12 Box Jumps (30″/24″)Read More

Workout of the Day Every 2:00 on the minute for 24:00MIN 1&2: 400m RunMIN 3&4: AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Up Post WOD 3 sets for quality10 Slow Arm Haulers15 Hollow RocksRead More

Pre WOD Every minute on the minute for 8:00Even: 5 Tempo OHS (2111) Odd:1-3 Ring Muscle-Ups or RMU Attempts or 3-5 strict ring dips Workout of the Day 3 rounds for time 9 Ring Muscle-Ups18 Overhead Squats (115/75)Read More

Workout of the Day For time 5 rounds10 burpees1:00 wall sit -2:00 rest- 5 rounds10 deadlifts (#205/#145)20 abmat situps -2:00 rest- 5 rounds250/200 meter row1:00 front plank hold Post WOD 3 sets for quality 15 diamond pushups30 alternating hammer curlsRead More

Pre WOD Back squat 6-4-4-2 Workout of the Day 15:00 as many rounds as possible 40-30-20Wall Ball shots (20/14)20-15-10Pull-Ups *Complete a 100m MedBall Run fter each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.**After the round of 20/10/100 go back to the start of the workout if time remains.Read More

Workout of the Day Every 7:00 for 3 rounds 800m Run15 Hand Release Push-Ups15 Deadlifts (185/135)Max Sit-Ups in Time Remaining… -Rest 2:00 b/t Sets-Read More

Pre WOD Shoulder to overhead 3-3-3-3 Workout of the Day For time 30 Box Jumps (24/20)40 Shoulder to Overhead (155/105)30 Box Jumps *Every 1:30 starting at 0:00, perform 3 Front SquatsRead More