WORKOUT OF THE DAY STRENGTH: NONE WOD [Star] Partner Wod 30min AMRAP 10 Wall Walks 20 Cal bike 30 KB swings 40 MB Squat cleans 50 Sit-ups L1- 70/53, Strict Sit-up, 30/20 L2/M- 53/35, butterfly sit-up, 20/14 L3- 35/18, arm throw sit-up, 14/10 20min        Read More

  WORKOUT OF THE DAY STRENGTH: Pistol Work-5 x 4-6 reps/ side   WOD [Clean it] 50 Power Cleans for time. Starting with 5 burpees and EMOM 5 burpees until 50 P Cleans are perfromed L1-.135/95 L2/M-95/65, 4 burpees per min L3-65/35, 3 burpees per min 15min Cap  Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 12.12.12 across, goal 80-85% of 10rm WOD [Payday] 2min AMRAP, 1 min rest of- 1-Run 200m, ME wall Balls 2- Run 200m, ME Push-ups x 3 sets of each -note total wall balls and Push-ups 18mins L1-200m, dips or toe push-ups, 20/14 L2/M- 200m, incline, 14/10 L3-150m,...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD [Fatal 30] 30 Wall Balls (20/14 lb) 30 Hang Cleans (95/65 lb) 30 Pull-Ups 30 Deadlifts (95/65 lb) 30 Push-Ups 30 Box Jumps (24/20 in) 30 Kettlebell Swings (70/53 pood) 30 Toes-to-Bar 30 Air Squats 30 Hang Snatches (95/65 lb) 30 Double-Unders 30 Sit-Ups 30 Burpees *200 meter...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD [Fire] Teams of 2, only 1 working at a time: 45 seconds/partner x 4 Rd/per (6min/ station) 90 sec rest between stations 1) 150′ Tire Drags (45/25) 2) Battling Ropes 3) Sledge Hammer hits 4) 150′ Farmers Carries (70/53) 5) 150′ Shuttle runs -No scores, just sweat!...Read More

  WORKOUT OF THE DAY: STRENGTH:  DB/KB Step-up 8.8.8.8 building / side (8 on one side, then the other,start with the weaker leg) 20″” box unless over 6’3″” WOD [Grit] 10 TTB 20 Plyo Lunges (L+R=2) 30 D-unders x 5 rds L1- 15 TTB/ Rds, Plyo L2- KTE, Alt Lunge L3-Roll-ups, Air Squats   14min  ...Read More

  WORKOUT OF THE DAY: STRENGTH: F Squat 8.8.8.8 across @ 90% of 10rm (from previous week)   WOD [Sweet Potato] Run 800m (4min cap) 40 B Squats 40 Pull-ups   L1-135/95, CTB L2/M-95/65, Banded L3-65/35, V-rows 14min                    Read More

  WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat.Read More

  WORKOUT OF THE DAY: STRENGTH: NONE WOD [Dragon] Team Wod 300m Tire Drag (45/25) 200 D-unders 100 KB SDLHPs (53/35) 100 Sit-ups 100 Cal bike or row 100 Sit-ups 100 KB SDLHPs 200 D-unders 300m KB Run, with the KB that you used for the wod                Read More

WORKOUT OF THE DAY: STRENGTH: DL10rm (TEST 3) WOD  [Cindy] TEST 4 20min Amrap of 5 Pull-ups 10 Push-ups 15 Air Squats L1-rx L2/M- Banded, incline push-up L3-V-row, Knees                  Read More