Workout of the Day 12 Rounds For Time 4 Up-Down Box Climb Overs (30/24)*2 Ring/ Bar Muscle-Ups or chest to bar pullups *Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. Option to add 1-2 additional 45lb plates to top of the box to increase height. Post WOD With a partner for time 100 Slam Balls100 Burpees *partition reps in any fashionRead more

Pre WOD 3 sets for quality 10 Alt. Tempo Pistol Squats (2020)*1:00 Row (easy) -1:00 rest b/t sets- Workout of the Day Every 4:00 For 16:00 25 Russian KB Swings (70/53)25/20 Cal RowMax Air Squats or Alt. Pistol Squats in time remaining… -Rest :30 b/t Sets-Read more

Workout of the Day 4 Rounds For Time 400m Run24 Sit-Ups12 Push Press (115/75) Post WOD Assault Bike sprits4 X :30:30 rest between effortsRead more

Workout of the Day 18:00 As Many Rounds As Possible 10-8-6-4-2Power Cleans (185/135)10-8-6-4-2Ring Dips30-30-30-30-30Double Unders **After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep. Total Reps in 1 Round = 65Read more

Workout of the Day “Whiskey Tango Foxtrot” For time Run 2 Miles60 Back Squats (Bodyweight)60 KB Swing (53/35)|(35/26)60 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the round. Back Squat should be doable in at least sets of 10 when fresh.Read more