Pre WOD Every minute on the minute for 8 minutes 4 push jerks Workout of the Day For time 21-15-9 Push jerk (#135/#95) -2:00 rest- 12-9-6 Push jerk (#155/#105) Strict pullupsRead more

Pre WOD Every 1:30 for 8 sets 2 pausing power cleans Workout of the Day Every minute on the minute for 12:00 Even: 2 power clean + 2 hang power clean (athlete chooice) Odd: 15/12 calorie bikeRead more

Pre WOD EMOM x 4 minutes 6 Deadlifts Into… EMOM x 3 minutes 4 Deadlifts Into… EMOM x 2 minutes 2 Deadlifts Workout of the Day 5 rounds for time 12 Deadlifts (185/135) 16 Wall Balls (20/14) 200m Run    Read more

Pre WOD Double tabata -banded ticep extensions -banded hammer curls Workout of the Day 25:00 as many rounds as possible 100 meter farmers carry (#50/#35) 20 slam ball (#30/#20) 15 abmat situps 10 DB deficit pushups 5 renegade rows (L+R=1)Read more

Pre WOD Every minute on the minute for 6:00 3 high hang power cleans Then, right into.. Every minute on the minute for 6:00 3 hang power cleans Workout of the Day Every 3:00 for 4 rounds 15/12 calorie row 10 bar facing burpees 5 hang power clean (athlete choice) *score time of slowest roundRead more