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: 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: Back Squat 5.5.5.5. across WOD: [Breakfast] 30 D-unders 15 KBS 10 Ring Push-ups x 7 Rds L1-70/53, Dips L2/M-53/35, rings L3-35/18, toe/ incline 16minsRead More

WORKOUT OF THE DAY: STRENGTH: WOD: [ Chilli ] Run 1200 meters (4 laps) 63 Kettlebell swings, 36 Pull-ups Run 800 meters (2.5 laps) 42 Kettlebell swings 24 Pull-ups Run 400 meters 21 Kettlebell swings 12 Pull-ups L1- 53/35 L2/ M- 44/26 L3- 35/18, V-rows 30minsRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Double Trouble ] “With a Partner- 2 mile run, alternating every 1 lap 3000m Row, alternating 250-500m intervals 400sec cumulative plank, alternate as needed 35min CapRead More

WORKOUT OF THE DAY: STRENGTH:  Deadlift 3.3.3.3 Building WOD: [ Nitro ] On 2mins, complete the task and rest the remaining time/ transition before time runs out_ Row- 400/300m 40 Sit-ups 30 KB 30 Hollow Rocks x 3 Rds 24mins L1- GHD x 30, 70/53 L2/M- 53/35 L3- 300/200, 30 sit-ups, 35/18  Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner WOD ] 400m Tire Drag 2000m Row 100 Wall Balls 300m Tire Drag 1000m Row 75 Wall Balls 200m Tire Drag 500m Row 50 Wall Balls 40min CapRead More

WORKOUT OF THE DAY: STRENGTH: F Squat 3.3.3.3. building WOD: [ Munster ] 2,4,6,8,10,12…. 12min AMRAP Thruster Pull-up L1-95/65, CTB L2/M-75/55, bw L3-65/35, banded 12min capRead More

WORKOUT OF THE DAY: STRENGTH:4 x ME pull-ups on 2 mins, then 3-5 Pull-ups OTMEM x 6mins 12min total WOD: [ Dirty Dozen ] 12 DB Alt Snatches 12 Box Jumps 200m Run x 12min AMRAP L1-50/35, 24/20 L2/M-40/25, 20/14 L3-25/15, 14/ Plate, run 150mRead More

Congrats to Anthony for racing the OCR World Championships this past weekend! WORKOUT OF THE DAY: STRENGTH:Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Rings w/ Red Band -Matadore/ Jerk Boxes -Ring Support Hold -Close Grip (wrists touching ribs) 3rm Bench   WOD: [ Run 5k (Test#3) ] Run 15.5 laps for time L1-15...Read More