Pre WOD Front squat 5 @ 70-75% 3 @ 80-85% 1+ @ 90-95% Workout of the Day For time 30 front squats (#135/#95) 30 chest to bar oullups 20 FS 200 C2B pullupsRead More
Workout of the Day Every minute on the minute for 16 minutes Even: 16/13 calorie assault bike Odd: 5 lateral over the bar burpees / 5 deadlifts (#275/#185) Read More
Pre WOD In 8:00, safely find a max height box jump Workout of the Day For time 25 Cal Row 20 Wall Balls(20 /14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls 30 Box Jumps 25 Cal Row 50 Wall Balls 50 Box Jumps 25 Cal RowRead More
Pre WOD Push press 5@ 70-75% 3@ 80-85% 1@ 90-95% Workout of the Day 4:00 as many rounds as possible 2 DB Devil’s Press (40/30)|(30/20) 6 DB Push Press 8 DB Alt. Suitcase Lunges -Rest 1:00- Repeat! *Pick up where you left off in the second AMRAP. Score at the end of the workout is...Read More
Pre WOD EMOM x 8 MINUTES Even: 1L / 1R Turkish Get-Up (Building) Odd: Static Hold of choice* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout of the Day 20 minutes as many rounds as possible 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 Double Unders...Read More
Workout of the Day 4 rounds for time 5 box jumps (30″/24″) 9 strict pullups 12 handstand pushups or seated DB strict press 3 deadlifts (AHAP) Read More
Pre WOD Front squat 3 X 3 1st set: 65-70% 2nd set: 75/80% 3rd set: 85-90% Workout of the Day For time 9-7-5-15-12-9 Front squat (#155/#105) Bar facing burpees Read More
Pre WOD Push Press 3-3-3 Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ Workout of the Day 50/40 Cal Bike 50 Up-Downs Post WOD 1K row with a partner for time P1: 250 row P2: double KB front rack holdRead More
Pre WOD Muscle up skill work Workout of the Day 16 minutes as many rounds as possible 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar)Read More
Pre WOD Every minute on the minute for 8 minutes 1st minute: :30 DB bent over row / :30 front plank 2nd min: :30 fast single uners or double under practice / :30 pushups Workout of the Day For time 50-40-30-20-10 Double unders Sit ups *500/400 row or 30/21 calorie bike after each setRead More
