WORKOUT OF THE DAY Strength: Power Snatch 5.4.3.2.1Or  5.5.5.5.5 WOD: (Up and away) 7 CTBs11 Box Jumps15 V-ups x 6 Rds L1- 3/2 M-ups (rings), 30/20L2- CTB, 24/20L3- Jump CTB, 20/14 15min CapRead more

WORKOUT OF THE DAY STRENGTH:  Bench Press 5.4.3.2.1 building Or Bench Press 5.5.5.5.5 building WOD: (Century) Partner Wod 100 Cal Row 100 Dips 100 Cal Bike 100 Push-ups Individual Wod- 50 Cal Row 30 Dips 50 Cal Bike 50 Push-ups 25 Cal Row 15 Dips 25 Cal Bike 25 Push-ups L1- ring/ Matadore Dips, Toe Push-ups L2- Bench Dips feet straight, elevated Push-ups L3- Bench Dips knees bent, knee push-ups 25min CAPRead more

WORKOUT OF THE DAY STRENGTH: Back Squat 5.4.3.2.1 building Or Back Squat 5.5.5.5.5 building WOD: (Beat the clock) 10 Hang Squat Cleans30 D-unders 10min AMRAP L1- 95/65L2- 75/55, 1/2 attemptsL3- 55/35, 2 x singles 10mins Group MobilityRead more

  WORKOUT OF THE DAY STRENGTH:  Barbell Underhand Grip (Supinated) Bent Over Row 12reps, on 2mins x 6 sets WOD: (Hammer Time) 10 DLs20 Pull-up30 Sit-ups x 4 Rds L1- 275/185L2- 205/ 145, BandedL3- 135/95, Jumping 16min CAP Buy Out at the 20min mark 12 DB Hammer Curls then 10 Barbell Ab wheels on 2mins x 3 sets, 26min Total  Read more

WORKOUT OF THE DAY STRENGTH: OHS 5.4.3.2.1.1.1.   Or    OHS 5.5.5.5.5.5 WOD (Opens 18.2) For Time (12min Cap) 1-2-3-4-5-6-7-8-9-10 DB squats Burpee over DBs* L1- 50/35, “Bar”facing burpees L2- 35/20, Burpee over 1 DB L3- 20/12, squat thrust in place. 12min CapRead more