Workout of the Day “Murph” For Time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run *If you’ve got a twenty pound vest or body armor, wear it.Read more

Pre WOD 10:00 practice handstand hold or handstand walk Workout of the Day For time “Rannie” 50-40-30-20-10*Double UndersSit-ups** *400m Run After Each Full Round**GHD OptionalRead more

Workout of the Day 3 sets for quality 1000/800m Row5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)20/20 Single Arm KB or DB HollowBody Flutter Kicks25 Plate Ground to Overhead (45/35) -Rest 2:00 between sets- Post WOD 4 rounds for time 100m Shuttle Run (25m Increments)30 Russian Twists (Weighted Optional)Read more

Pre WOD Back squat 5-4-3-4-3-2 Workout of the Day 3 rounds for time 20 DB Front Squats (50/35)20 Hand Release Push-UpsRead more

Pre WOD On a 15:00 running clock…Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk Workout of the Day For time 10 Clean & Jerks (155/105)20/15 Cal Bike10 Clean & Jerks20/15 Cal Bike15 Bar Muscle-Up10 Clean & Jerks20/15 Cal Bike15 Bar Muscle-Up30 Burpees Over BarRead more