Pre WOD Back squat 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day For Time 400m RunImmediately Into…2 rounds*12-9-6Squats** *Complete 100m Run after each set of Squats. Workout finishes with final 100m Run. **Athlete Choice for Squats. Pick one movement and complete the workout… Back Squat – (185/135)Front Squat – (155/105)Overhead Squat – (135/95)Read more

Workout of the Day “Death Row” Every minute on the minute for 20 minutes Even: 20/15 calorie rowOdd: 15 burpees Post WOD 3-5 sets Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups-Rest as Needed between sets-Read more

Pre WOD Back squat 1 X 5 @ 75% 1 X 3 @ 85% 1 x 1 @ 95% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day 4 Rounds, Each For Time 20 Box Jumps (20)5 Strict Press (115/75)15 Push Press -Rest 1:00 between rounds-(Score is Slowest round)Read more

Workout of the Day IN 20:00, Row For Max Meters *every 2:00 on the minute complete….9 sand bag power cleans (#70/#45)6 sandbag front squats3 sandbag burpees Post WOD Double alternating tabata Medball weighted situpsMedball weighted flutter kicksRead more

Pre WOD Back squat 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 3:00 max burpees -Rest 3:00- 3:00 bike for max cal (Score is Reps + calories) *Rest at Least 5:00 b/t EffortsRead more