Pre WOD Thruster 3-3-3-3 *Start Moderate, build to Moderate-Heavy.After each working set, perform 4-7 Strict Pull-Ups. Workout of the Day “Fran” For time 21-15-9 Thrusters (95/65) PullupsRead more

Workout of the Day 4 Rounds For Time 20 Alt. DB Hang Split Snatch (50/35)15 Burpees Over DB400m Run or 500/400m row Post WOD 100m Single DB Front Rack Lunge* *DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.Read more

Pre WOD On a 20:00 running clock, build to a heavy 5 rep touch and go deadlift Workout of the Day 15:00 AMRAP 30 Box Jumps (20)20/15 Cal Bike10 Deadlifts (315/205)Read more

Workout of the Day “12 Days Of Christmas” 1 rope climb2 DL’s 275/1853 Devils Press 50/354 burpees5 C2B pullups6 KB swings (32kg/24/kg)7 WB shots 20/148 DB lunges 50 /359 pushups10 BJ’s 24/2011 T2B12 DB snatches 70/50 Perform reps like the song… 1/2,1/3,2,1/4,3,2,1..etcRead more

Workout of the Day EMOM For 25:00 MIN 1 – :50 Plank*MIN 2 – :50 Cardio of Choice 1MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)MIN 4 – :50 Cardio of Choice 2MIN 5 – :50 DB Heel Taps *Round 1: Front Plank (Elbows or Hands)Round 2: Side Plank (R)Round 3: Side Plank (L)Round 4: Reverse PlankRead more