Pre WOD 4 SETS for quality8-12 Reps DB Bench Press*20 Seated Banded Rows** *Start Moderate, build to Heavy.**Slow and controlled reps. -Rest as Needed b/t Sets- Workout of the Day For Time 2-4-6-8-10-8-6-4-2*Burpee Box Jump Overs (30/24)***50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way. **Option for ‘Crawl Over’Read more

Pre WOD On a 20:00 running clock, build to a heavy 1 rep clean and jerk Workout of the Day 13:00 AMRAP 40 Double Unders*30 Wall Balls (20/14)20 Toes to Bar *Option for ‘Unbroken’Read more

Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch Workout of the Day 3 Rounds For Time 500/400m Row6 Power Snatches (135/95)12 Alt. Back Rack LungesRead more

Workout of the Day With A Partner For Max Calories 11 rounds each of…. 5 ball slam (30/20) ,10 push ups, 15 kettlebell swings (24/16kg) P1 completes one round while P2 rows for max calsRead more

Pre WOD Squat clean 3 X 3 Workout of the Day “Cloudkicker” 4 rounds for time 7 Unbroken Bear Complex* (115/75)400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck push pressRead more