Pre WOD In 15:00, build to a moderate to heavy 3 rep thruster jerk Workout of the Day For Time 1000/800m Row15 Thruster-Jerk (155/105)750/500m Row21 Shoulder to OHRead More

Workout of the Day 2 Sets 4:00 AMRAP20 Slam Balls (30/20)20 SB Weighted Sit-Ups -Rest 1:00- 4:00 AMRAP20 Slam Balls Lunges (30/20)40 Double Unders -Rest 2:00 b/t Sets- Post WOD TABATA 8 SETS EACH, :20 ON/:10 OFF Tabata 1 – SB Hollow Body Flutter KicksTabata 2 – Slam Ball Bicep Curls -Rest 1:00 b/t Tabatas-Read More

Workout of the Day “Elm Street” 2 rounds for time 10 Devil’s Press (50/35)400m Run31 DB Sumo Cleans300m Run31 DB Floor Press200m Run31 DB Front Squats100m Run10 Devil’s Press -Rest 2:00 between rounds-Read More

Pre WOD In 15:00. build to a heavy 5 rep… Hang Power Clean Workoout of the Day For Time 27-21-15-9Hang Power Cleans (95/65) *15/12 Cal Bike after each set Post WOD 500-700 box step ups *weighted optionalRead More

Pre WOD Dumbbell bench press 5 X 10 Workout of the Day EMOM 16:00 MIN 1 – :45 Max handstand push-ups or DB strict press (50/35)MIN 2&3 – Max Cal RowMIN 4 – Rest (Score is Lowest Reps in 4:00 Interval)Read More

Pre WOD 3 sets for quality* 5 Tempo Back Squat (21X1, Heavy)10 Russian KB Swings (Heavy)1:00 Glute Bridge Hold *Same weight across all 3 sets. Workout of the Day For Time 45 Back Squats (185/135)* *Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)+ 30 Double Unders.Read More

Workout of the Day For time 800m Run50 Walking Lunges50 Sit-Ups200m Run50 Up-Down Box Step-Overs (24/20)200m Run50 Sit-Ups50 Walking Lunges800m Run Post WOD 2-3 sets for quality 1:00 Elbow Plank:30 Left Side Plank:30 Right Side Plank1:00 Elbow PlankRead More

Pre WOD 3-5 sets max reps strict pullups *add bands if necessary for 7-10 reps Workout of the Day 12:00 AMRAP 12 Pull-Ups9 Hand Release Push-Ups3 Power Snatch (135/95)* *Option to go heavierRead More

Workout of the Day 20:00 as many rounds as possible Red: row 300/200 Blue: 10 devils press Green: 20 wall ball shots Yellow: 10 plank jacks over rower Purple: 25 med ball sit ups Black: Everyone… 150 m run w/medballRead More

Pre WOD Bench Press 5 X 5 Workout of the Day For Time 18 Hang Clean and Jerks (115/75)6 Ring Muscle-Ups or burpee pullups15 Hang Power Clean and Jerk6 Ring Muscle-Ups or burpee pullups12 Hang Power Clean and Jerk6 Ring Muscle-Ups or burpee pullups9 Hang Power Clean and JerksRead More