Pre WOD Deadlift 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% *based off 90% of 1RM **add 5-10lbs Workout of the Day For Time 100 Alt. DB Up-Down Devil’s Clean (50/35)*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.Read more

Workout of the Day 22:00 AMRAP 500/400m Row30 Sit-Ups20 Alt. Lateral Box Step-Overs (24/20)100m KB or DB Carry (Athlete Choice, Light-Mod)* *Carry Options:Filly CarryFarmer CarryFront Rack CarryMixed Grip CarryRead more

Workout of the Day “Murph“ For Time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run *If you’ve got a twenty pound vest or body armor, wear it.Read more

Pre WOD Tempo overhead squat (22X1) 3 X 5 Workout of the Day “Cool Hand Luke” 7 rounds for time 7 Overhead Squats (115/75)7 Bar Facing Burpees7 Toes to Bar100m Run Post WOD 2-3 sets 10 Barbell Rollouts15 Sit-Ups:45 Barbell Front Rack Hold -Rest As Needed b/t Sets-Read more

Pre WOD Deadlift 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% Workout of the Day “Christine” Three rounds for time500 meter row12 deadlifts (BW)21 box jumps (24″/20″)Read more