Workout of the Day For time 800 run or 1000/800 meter row, then….50 strict pullups75 hand release pushups100 plate weighted box step ups (#45/#25)(24″/20″)Then…800 run or 1000/800 meter row *partition reps in any fashionRead more

Pre WOD In 15:00, build to a heavy 7 rep… Push Press Workout of the Day 5 Rounds For Time 15 Push Press (95/65)12 Kettlebell Swings (70/53)9 Box Jumps (30/24)Read more

Pre WOD 3 sets for quality 3-5 Strict Toes to BarInto…3sets for quality5 Double Kip Toes to Bar* *1 Kip + 1 Kipping Toes to Bar = 1 Rep Workout of the Day 8:00 AMRAP500/400m Row15 Toes to Bar -Rest 2:00- 8:00 AMRAP500/400m Row20 KB Alt. Goblet Lunges (53/35)* -Rest 2:00- 8:00 AMRAP500/400m Row15 Ring Rows *L+R = 1 RepRead more

Workout of the Day “Ellen” 3 rounds for time20 Burpees21 Alt. DB Snatch (50/35)12 DBL DB Thrusters Post WOD For quality 21-15-9-15-21Russian TwistsHollow Body Flutter Kicks *L + R = 1 Rep. Option to perform both movements weightedRead more

Pre WOD EMOM x 12 MINUTES MIN 1 – :45 Practice GOAT OptionMIN 2 – :45 Row or Bike EZ GOAT Option 1: Pistol SquatGOAT Option 2: HS Walk or HoldGOAT Option 3: Rope ClimbGOAT Option 4: Double Unders Workout of the Day 15:00 AMRAP 8-10-12-14…and so onAir Squat**Sit-Up*** *30 Double Unders after each full round**Alt. Pistols Optional**GHD Sit-Ups OptionalRead more