Pre WOD 6 sets 1 Pausing Below The Knee Power Clean + 1 Pausing Hang Power Clean* + 1 Hang Power Clean *Athletes will pause :02 below the knee before completing the movement, and :02 above the knee before completing the movement. Workout of the Day Every minute on the minute for 15:00 (:40 on/:20 off) 1st min: Hang Power Clean (95/65) 2nd min: Back Rack Reverse Lunges 3rd min: Sit-Ups  Read more

Pre WOD Every minute on the minute for 10:00 4 push jerks Workout of the Day For time 30 push jerks (#95/#65) 30 box jump overs (24″/20″) 200 run 20 PJ (#115/#75) 20 BJO 200 run 10 PJ (#135/#95) 10 BJO 200 runRead more

Pre WOD Every 1:30 for 6 sets 5 push jerks Workout of the Day “Everest” For time 3-6-9-12-15-12-9-6-3 Push jerk (#115/#75) Calorie rowRead more

Pre WOD Every 2:00 for 6 sets 8 deadlifts Workout of the Day 5 rounds for time 10 deadlifts (#185/#135) 12 toes to bar 200 meter runRead more

Pre WOD Hang power clean 6-6-6-6-6 Workout of the Day 5 rounds 12/10 calorie bike 10 box jumps (30″/24″) 8 hang power cleans (#135/#95) -1:00 rest between rounds-Read more