Pre WOD Front squat 5 @ 70-75% 3 @ 80-85% 1+ @ 90-95% Workout of the Day For time 30 front squats (#135/#95) 30 chest to bar oullups 20 FS 200 C2B pullupsRead more

Workout of the Day Every minute on the minute for 16 minutes Even: 16/13 calorie assault bike Odd: 5 lateral over the bar burpees / 5 deadlifts (#275/#185)  Read more

Pre WOD In 8:00, safely find a max height box jump Workout of the Day For time 25 Cal Row 20 Wall Balls(20 /14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls 30 Box Jumps 25 Cal Row 50 Wall Balls 50 Box Jumps 25 Cal RowRead more

Pre WOD Push press 5@ 70-75% 3@ 80-85% 1@ 90-95% Workout of the Day 4:00 as many rounds as possible 2 DB Devil’s Press (40/30)|(30/20) 6 DB Push Press 8 DB Alt. Suitcase Lunges -Rest 1:00- Repeat! *Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.Read more

Pre WOD EMOM x 8 MINUTES Even:  1L / 1R Turkish Get-Up (Building) Odd: Static Hold of choice* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout of the Day 20 minutes as many rounds as possible 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 Double Unders 15 Kettlebell Swings (53/35)|(35/26) 1:00 PlankRead more