Workout of the Day 12 Rounds For Time 5 Box Jumps (30/24)10 Push-Ups15 Russian KB Swing (70/53) Post WOD 4 set for quality 20 Supermans1:00 Side Plank -Rest 1:00 b/t Sets-*Alt. Sides each Set.Read more

Pre WOD On a 15:00 running clock, build to a heavy 3 rep thruster Workout of the Day 12:00 AMRAP 150/100 row3 Thrusters (135/95)*3 burpee bar muscle-ups or burpee pullups *Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.Read more

Workout of the Day EMOM For 24:00 MIN 1- 250/200m rowMIN 2 – 3 Rope ClimbsMIN 3 – Max DB Bench Press (AHAP)MIN 4 – RESTRead more

Pre WOD On a 20:00 running clock, build to a heavy complex of… 2 Squat Cleans + 1 push Jerk + 1 split jerk Workout of the Day “California Love” 30 squat clean and jerks for time* *every 5 C&J’s complete 5 burpeesRead more

Workout of the Day 5 Rounds For Time 50 Double Unders30′ DBL DB Crawl (50/35)25 Double Unders30 Sit-Ups Post WOD 100 DB weighted flutter kicks for time (L+R=1)Read more