Pre WOD Overhead squat 3 X 5 Workout of the Day For time 20-16-12Alt. DB Squat Snatch (50/35)Up-Downs Over DBRead More

Pre WOD 3 attempts at max reps pullups Workout of the Day 5:00 AMRAP5 Strict Pull-Ups7 Hand Release Push-Ups-Rest 2:00- 5:00 Max Cal Bike-Rest 2:00- 5:00 AMRAP5 Pull-Ups*7 Hand Release Push-Ups *chest to bar optionalRead More

Workout of the Day 3 rounds for time6 Deadlifts (315/225)12 No Push-Up Renegade Row (35/20)72 Double UndersRead More

Pre WOD 3 rounds 30 DB plank taps20 high alternating flutter kicks10 skater jumps (L+R=1) Workout of the Day 3 rounds 9:00 as many rounds as possible 1:30 cardio of choice20 alternating jumping lunges15 russian twists plus tuck up10/10 single DB strict press –1:30 rest between rounds–Read More

Pre WOD In 20:00, build to a heavy 3 rep back squat 5:00 rest, then…. Workout of the Day 3:00 as many burpees as possible 3:00 rest 3:00 max calories on Assault bikeRead More

Workout of the Day 4 rounds for quality 3/3 DB Turkish Get-Ups (Athlete Choice)12/12 Tempo Supported DB Row (2111)(Athlete Choice)1:00 DB Front Rack Hold30 Weighted Sit-Ups Post WOD Every minute on the minute for 5:00 20 DB Hollow Flutter KicksMax V-Ups in Time RemainingRead More

Pre WOD On a 25:00 running clock, find a heavy 1 rep ground to overhead Workout of the Day 5:00 as many rounds as possible 25 Double Unders5 Ground to Overhead (135/95)Read More

Pre WOD In 10:00, row 2000/15oo meters, then max burpees in remaining time Workout of the Day 15:00 as many rounds as possible 5 Pull-ups or Bar Muscle-Ups10 Hand Release Push-Ups15 Air SquatsRead More

Pre WOD On a 12:00 running clock, pick a skill or weakness to work on Workout of the Day For time 10 DB Devil’s Press (50/35)40 Box Jumps (24/20)20 DB Devil’s Press20 Box JumpsRead More

Workout of the Day 20:00 as many rounds as possible 21 box step ups (24″/20″) 21 push press (#115/#75) *every 3:00 including 3,2,1 go perform 21 situps Post WOD Every minute on the minute for 10:00 Even: 10 Arnold press Odd: 20 DB hammer curlsRead More