WORKOUT OF THE DAY STRENGTH: NONE WOD: (Back at it) 1000m/750m Row100 D-unders25 TTBs 800m/600m Row80 D-unders20 TTBs 600m/500m Row60 D-unders15 TTBs 400m/300m Row40 D-unders10 TTBs 200m/150m Row20 D-unders5 TTBs 35min CAP L1- RxL2- 1/2 D-unders, knees to chestL3- Row intervals (500/400/300/200/100), Singles, V-ups -Bike Conversions- Bike 1.5/1mile, 1/.8 miles, .8/.6miles, .6/.4miles, .4/.3miles Run Conversions-...Read More

WORKOUT OF THE DAY STRENGTH: Deadlifts 3.3.3.3.3.3.3. WOD: (Free Friend Friday) 10 Sumo Deadlift high-pulls20 Air Squats10 Push Press200m Runx 16min AMRAP L1- 135/95L2- 95/65L3- KB (35/18), push up instead of push press, row 200mRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Dragging it) “Partner Wod 300m Tire Drag40 Burpees50 KB Rus Swings x 4 Rds40min CAP L1- 60/45lb tire, 80/62 KBL2- 45/25 tire, 70/44 KBL3- 35/15, 53/35 KB”  Read More

WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3.3.3 building WOD: (Watching the clock) 2min Round, 1.5min Round, 1min Round, 30sec Round- BikeStrict Pull-upsHollow RockRest -Score is Total Reps per Round of bike+pull-up+Hollow Rocks20mins L1- RxL2- Jump Negative/ Banded Pull-upsL3- Ring RowsRead More

WORKOUT OF THE DAY STRENGTH: Snatch 3.3.3.3.3.3.3 building or OHS 5.5.5.5.5.5.5 WOD: () 6 Power Snatches8 BB Lunges 8min AMRAP-score is rounds+reps L1- 135/95L2- 95/65L3- 12 KB Swings (35/18), Bodyweight LungesRead More

WORKOUT OF THE DAY STRENGTH:Box Squat 3.3.3.3 across– 2 way monster walk following each set -Set up the box so that your thighs are exactly parallel to the floor when at the bottom of the squat, no higher or lower. -Feet should be wider than shoulder witdh apart, shins vertical with knees never coming past...Read More

 WORKOUT OF THE DAY STRENGTH: NONE WOD: (19.5) 33-27-21-15-9 reps for time of:ThrustersChest-to-bar pull-ups Time cap: 20 minutes    Read More

WORKOUT OF THE DAY STRENGTH: Hang Power Clean 3.3.3.3.2.1.1. WOD: ( 12 min AMRAP ) 12 Deadlift 12 Burpee 48 Double under L1- 225/155 L2- 155/105, 1/2 D-unders L3- 95/65, Squat Thrusts, 2 X singlesRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Tag Team) Team of 3 people- 10K row in 500m Intervals, -Every Switch is 25 Sit-ups for person getting off the rower 45min Time CapRead More

WORKOUT OF THE DAY STRENGTH:BB Step-ups, 6/ side on same foot x 5-6 sets rest 60-90sec between sets. WOD: (Don’t put down the dumbbells) 30 DB Squats40 DB Renegade Rows (L+R=2)50 DB Lunges60 DB Floor Presses L1- 50/35L2- 35/25L3- 20/12, bw lunges 15minsRead More