Pre WOD In 15:00, find your heaviest 1 rep strict press Workout of the Day Every 3:30 For 5 Rounds 10 Pull-Ups (Gymnastic Kip Only)*12 Handstand Push-Ups* or DB strict press14 Up-Down Box Jump Overs (24/20) *Strict Optional For Both / C2B Optional For Pull-UpRead more

Pre WOD ON A 6:00 CLOCK…2:00 Cardio Choice10 Plank Rotations8 Up-Down Mountain Climbers6 Lunge + Lunge + Push-UpMax Cardio in Remaining Time… Workout of the Day 5 Rounds For Max Reps 1:00 Burpee + Extra Push-Up1:00 Russian Twists1:00 Alt Sit-Thrus1:00 Walking Lunges1:00 Tuck-Ups – Rest 1:00 between rounds-Read more

Pre WOD Back squat 1 X 5 @ 40% 1 X 5 @ 50% 1 X 5 @ 60% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 7 Rounds For Time 10 KB Goblet Squats (70/53)5 Bar Muscle-Ups or 10 pullupsRead more

Pre WOD Deadlift 1 X 5 @ 40% 1 X 5 @ 50% 1 X 5 @ 60% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day “Isabel“ For Time:30 Snatches (#135/#95)Read more

Workout of the Day 20:00 as many rounds as possible 5 Box Jumps (30″/24″)10 Hand Release Push-Ups15 Sit-Ups* *GHD Optional Pos WOD For quality 100 DB heel tapsRead more