Pre WOD On a 15:00 running clock build to a heavy complex of… 1 power clean + 2 split jerks Workout of the Day For time 12-9-6Shoulder to Overhead (155/105)50-50-50 Double Unders-Rest 2:00-21-15-9Shoulder to Overhead (115/75)50-50-50 Double UndersRead more

Pre WOD 4 sets for quality 10 Hollow Rocks5 Perfect Strict Pull-Ups5-10 Kipping or Butterfly Pull-Ups Workout of the Day 2 rounds 5:00 AMRAP100m Run10 Pull-Ups100m Run5 Bar Muscle-Ups or ring dips-Rest 1:00-5:00 AMRAP200m Run15 Burpees -Rest 2:00 between rounds- *Each set consists of 11:00 worth of work, both AMRAPS and the 1:00 rest.Read more

Workout of the Day “Randy” 75 power snatches for time (75/55) Post WOD 3 sets for quality 7-10 Barbell Rollouts30 Russian TwistsRead more

Pre WOD Back squat 5-5-3-3-3 Workout of the Day 4 rounds for time 30 Wall Balls (20/14)30/25 Cal BikeRead more

Pre WOD 3 rounds for quality 10/10 Single Leg DB RDL (Athlete Choice, Light)10/10 Single Leg Glute Bridge-Ups1:00 Slow Deadbugs Workout of the Day 12:00 as many rounds as possible 5 Deadlifts (315/225)10 Box Jump Overs (24″/20″)15 Sit-UpsRead more