Pre WOD Bench Press* 5-3-1-5-3-1 *first wave should be heavier than second wave Workout of the Day 5 Rounds AMRAP x 2 MINUTES*10 Slam Balls (30/20)8 Ring Rows6 Slam Ball Squats** -Rest :30 b/t Sets- *Pick up where you left off.**Slam Ball can be held any way.Read more

Workout of the Day EMOM For 21:00 MIN 1 – :40 Max Cal BikeMIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)MIN 3 – :40 Max Strict Handstand Push-Up (Score is Total Reps) Post WOD 3 SETS*AMRAP x 2 MINUTES15 Single DB Curls50′ Gun Walk -Rest 1:00 b/t Sets-*Pick up where you left off.Read more

Pre WOD Deadlift 5-5-5-5 Workout of the Day ON A 3:00 RUNNING CLOCK…400m Run-Rest w/ Time Remaining-Then Into…ON A 5:00 RUNNING CLOCK…600m Run15 Deadlifts (225/155)-Rest w/ Time Remaining-Then Into…ON A 7:00 RUNNING CLOCK…*800m Run20 Deadlifts40 Sit-Ups *For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined time that it takes you to complete each task.Read more

Pre WOD Pull up skill work Workout of the Day 1.) AMRAP x 10 MINUTES2-4-6-8-and so on…Front Squats (95/65)Burpees Over BarChest to Bar Pull-Ups -Rest 3:00 b/t P1 & P2- 2.) FOR TIME40 Front Squats30 Burpees Over Bar20 Chest to Bar Pull-UpsRead more

Workout of the Day “12 Days of Christmas” 1 rope climb2 DL’s 275/1853 Devils Press 50/354 burpees5 C2B pullups6 KB swings (32kg/24/kg)7 WB shots 20/148 DB lunges 50 /359 pushups10 BJ’s 24/2011 T2B12 DB snatches 70/50 Perform reps like the song… 1/2,1/3,2,1/4,3,2,1..etcRead more