Pre WOD Deadlift 1 x4 @ 70-75% of 2 RM 1 X 4 @ 75-80% 1 X 4 @ 80-85% Workout of the Day Every minute on the minute for 15:00 1st min: max “deadstop” sumo deadlifts (#185/#135) 2nd min: max sit ups 3rd min: max calorie rowRead more

Pre WOD Strict press 4 @ 70-75% 4 @ 75-80% 4 @ 80-85% Workout of the Day For time 50/40 Cal Bike50 Slam Balls (30/20)50 Walking Lunges25/20 Cal Bike50 Push-Ups25/20 Cal Bike50 Slam Balls 50 Walking Lunges50/40 Cal BikeRead more

Pre WOD Back squat 1 X 4 @ 79-75% of 2RM 1 X 4 @ 75-80% 1 X 4 @ 80-85% Workout of the Day 2 rounds for time 15-12-9 Front squat (#115/#75) Burpee pullupsRead more

Workout of the Day Every minute on the minute for 20:00 1st min: max cal bike or row 2nd min: max strict pullups or strict toes to bar or rope climbs 3rd min: max DB floor press 4th min: rest Post WOD Tabata MB russian twistsRead more

Pre WOD Back sqaut 6 @ 65-70% of 2 rep max 6 @ 70-75% 6 at 75-80% Workout of the Day 10:00 as many rounds as possible 20 pistols or 40 squats 6 muscle ups or 12 chest to bar pullupsRead more