Pre WOD Back squat 5-5-5 Workout of the Day EMOM For 20:00 MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*MIN 3 – Max Wall Balls (20/14)|(14/10)MIN 4 – Rest *Pick up where you left off.Read more

Pre WOD EVERY 1:30 x 6 SETS*1 Power Clean + 2 Hang Power Cleans *Start Light and build past workoutweight. Workout of the Day “Eliza-Plus” For time 27-21-15-9Power Clean (135/95)Ring Dip or HR Push-upRead more

Pre WOD Back squat 5-4-3-2 Workout of the Day 4 Rounds 15 Thrusters (75/55)30 Double Unders100m Run -Rest 2:00 b/t Sets- *score is slowest roundRead more

Workout of the Day “Ricky Bobby” EMOM x 20 MINUTESMIN 1 – 15 BurpeesMIN 2 – 25 Sit-UpsMIN 3 – 15/12 Cal Row*MIN 4 – Rest *Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild. (Score is Highest Calories Achieved) Post WOD 2-3 SETS12 DB Upright Rows15 DB Bent Over Reverse Flyes-Rest :30-1:00 Max DBL or Single DB Gun Hold -Rest As Needed b/t Sets-Read more

Pre WOD 1.) ON A 8:00 RUNNING CLOCK…Build to a Mod-Heavy 4-Rep Deadlift -Rest 2:00 b/t Part 1 & Part 2- 2.) EMOM x 4 MINUTES2 Deadlifts* *Start with the Weight from Part 1 and Build to or Above Workout Weight. Workout of the Day 10 Rounds For Time 2 Deadlift (315/205)4 Bar Muscle-Ups8 Box Jump Overs (24/20)Read more