Pre WOD 1+1/2 Bench Press**Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + full Press. 5-5-5-5 Workout of the Day 1.) AMRAP x 8 MINUTES4-6-8-and so on…Cal BikeWall Balls (20/14)|(14/10) -Rest 2:00 b/t Part 1 & Part 2- 2.) FOR TIME50/40 Cal Bike50 Wall BallsRead more

Pre WOD Deadlift 5-4-3-2 Workout of the Day For Time 60/50 Cal Row50 Sumo Deadlifts (205/145)50 Hand Release Push-Up30/25 Cal Row25 Sumo Deadlifts25 Hand Release Push-UpsRead more

Workout of the Day “Turkey Gone Bad” 3 Rounds: 1:00 DB Thrusters (50/35) 1:00 Burpees 1: 00 Jumping lunges 1:00 DB hang cleans (50/35) (35/20) 1:00 Bike for calories 1:00 Rest Score: total reps Post WOD Thanksgiving Belly Ache: (alternating movements) 50-40-30-20-10 Plank Knee taps 10-20-30-40-50 Single leg V ups (or sit ups for scaled)Read more

Pre WOD Back squat 8-6-4-6-8 Workout of the Day “Clearance Sale” 3 SETSAMRAP x 4 MINUTES*6 Front Squats (115/75)8 Pull-Ups10 Box Jump Overs (24/20) *Pick up where you left off. -Rest 1:00 b/t Sets-Read more

Pre WOD EVERY 1:30 x 7 SETS*1 Deadlift+1 Hang Power Clean+1 Shoulder To Overhead *Start Moderate and build to Mod-Heavy. Workout of the Day “DT” 5 Rounds for Time:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 repsRead more