Pre WOD 10-8-6*Tempo Back Squat or Tempo Front Squat***Start Moderate and Build to Mod-Heavy. Do not go super Heavy. **Tempo Per Set…Set 1: (31X1)Set 2: (21X1)Set 3: (11X1) Workout of the Day “Speed Demon” 3 rounds for time30 Single DB Front Squat (35/25)30 Up-DownsRead more

Pre WOD 3 sets3 Hang Power Cleans*Then immediately Into…5 Strict Hanging Knee Raise+5 Kipping Knees to Chest+5 Toes to Bar -Rest 1:00 between sets- Workout of the Day For time 30 Toes to Bar7 Hang Power Cleans (205/145)10 Deadlifts20 Toes to Bar7 Hang Power Cleans15 Deadlifts10 Toes to Bar7 Hang Power Cleans20 DeadliftsRead more

Workout of the Day Every 5:00 for 4 rounds.. 2 rounds of….10 Ring Rows20 Jumping Air Squats30 Double UndersThen Immediately Into…Max Cal Bike in Time Remaining… -No Additional Rest between Sets-(Score is Total Calories) Post WOD “TABATA”8 SETS (:20 ON /:10 OFF)MOVT 1 – Push-UpsMOVT 2 – Push-Up Plank *Alt. Movements for 8 Sets Total.(Score is Reps of Push-Ups)Read more

Workout of the Day 5 rounds for time 500/400m Row10 Shoulder to Overhead (135/95)10 Back Rack Reverse LungesRead more

Pre WOD 3 rounds for quality 5-7 Tempo Strict Pull-Ups (3111)*2-4 Slow Wall Walks Workout of the Day “Cindy” 20 Minute AMRAP:5 Pullups10 Pushups15 Squats OR….. “Mary” AMRAP 20 Minutes:5 Handstand Push-ups10 1-legged Squats15 Pull-upsRead more