Workout of the Day NCMetcon Baseline 1 On a 10:00 running clock….Run 1 mile then in remaining time max meters on rower (Score is Time + Note Meters Earned) NCMetcon Baseline 1 (Part 2) 15:00 as many rounds as possible 5 Pull-ups or Bar Muscle-Ups10 Hand Release Push-Ups15 Air Squats *rest as necessary between effortsRead more

Workout of the Day 4 Rounds For Quality On a 5:00 running clock…2:00 Cardio of Choice1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)8/8 Single DB or KB Suitcase Split Squats (Athlete Choice) Walking Recovery in Time Remaining*… -No Additional Rest between rounds-Read more

Pre WOD Deadlift1×5 @ 65%*1×5 @ 75%1×5 @ 85% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 10:00 As Many Rounds As Possible 15-12-9Deadlift (#315/#205)Box Jumps (30″/24″)Read more

Pre WOD Strict Press 1×5 @ 65%*1×5 @ 75%1×5 @ 85% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day 5 Rounds For Time 12 Push Press (115/75)20 Sit-Ups400m RunRead more

Pre WOD Back Squat 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Workout of the Day Every 3:00 On The Minute For 3 Rounds 60 Double Unders15 BurpeesMax wall ball shots (20/14) in time remaining… –Rest 2:00 between rounds-Read more