Pre WOD Sumo deadlift 7 X 3 Workout of the Day 150 wall ball shots for time (#20/#14) *every break perform 10 pullupsRead More

Pre WOD 1  mile run for time OR 2K row for time Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)Read More

Pre WOD KB banded strict press 5 X 7 Workout of the Day “Death by DB squat clean” 20 minutes as many reps as possible 1st min: 1 DB squat clean (#50/#35) 2nd min: 2 DB squat cleans 3/3, 4/4, etc….. * once you can no longer complete the required number of reps, return to...Read More

Workout of the Day Complete with a partner for time 1000 meter row, partner holds med ball plank (switch every 250 meters) 50 med ball pushups 50 med ball shots over bar 50 med ball situps over box 400 meter med ball run 50 MB situps over box 50 MB shots over bar 50 MB...Read More

Workout of the Day 25 minutes as many rounds as possible 100 meter farmers carry (#50/#35) 15 DB goblet squats (#50/#35) 200 meter run 15 KB swings (24kg/16kg) 300 meter row 15 burpeesRead More

Pre WOD Overhead squat 5 X 5 Workout of the Day Every minute on the minute for 14 minutes Even min: 5 power snatch (athlete choice) Odd: 39 abmat situpsRead More

Pre WOD 4 rounds, not for time 7 kettlebell floor press to strict press 10 DB weighted step downs Workout of the Day 15 minutes as many rounds as possible 12 sandbag over the shoulder (#70/#55) 12 pullups 48 double undersRead More

Pre WOD Back squat 5 X 5 Workout of the Day 15 minutes as many rounds as possible 20/15 calorie row 15 wall ball shots (#20/#14) 10 burpees  Read More

Pre WOD Every 2 minutes on the minute for 14 minutes Power clean + R leg lunge + L leg lunge (3X) Workout of the Day For time 5-10-15-20-15-10-5 Push press (#75/#55) Ring dips PushupsRead More

Workout of the Day 25 minutes as many rounds as possible with a partner P1: 2 rounds of “Cindy” (5 pullups/10 pullups/15 squats) P2: 1 rounds of “DT” (12 deadlifts/9 hang power cleans/6 push jerks)(#155/#105) 200 meter run after each round *switch after every roundRead More