WORKOUT OF THE DAY STRENGTH: HSPUs, ME x 5 sets options- -Strict Press (95/55/ 35) – incline HSPU onn knees – HSPUs toes on box -Kipping or strict HSPUs Since Amanda H  (aka Pants) is leaving us and moving to Tennessee we wanted to do one last workout with her.  So in honor of her, we are doing...Read More

WORKOUT OF THE DAY STRENGTH:Bench Press  10.8.6.4.2 building WOD: (Paleo Bowl) 200m Run 20 DLs 20/15 Push-ups x 4 Rds L1- 135/95 L2- 95/65, incline L3- 150m run, 75/45, 10 knee Push-ups 15minsRead More

WORKOUT OF THE DAY STRENGTH: BB Lunge, 8/ side, 5-6 sets -perform 8 lunges on your weak side first, only stepping out once. WOD: (Traditions) 7 DB Thrusters 7 Pull-ups 7 Box Jumps X 7 Rds L1- 50/35, CTBs, 24/20 L2- 35/25, 20/14 L3- 15/10, jumping, 14/ plate or step-up 14min CAPRead More

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (For the Tacos!) Run 1 mile (5 laps) 80 A Squats 20 Power CJs Run 800m (2 and 1/2 laps) 60 A Squats 15 CJs Run 400m (1 lap+ turn) 40 A Squats 10 CJs Run 200m (1/2 lap) 20 A Squats 5 CJs L1- 135/95, 155/105, 185/125,...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Too legit) Partner Wod- you can only “”work”” while your partner is “”holding”” Row 2000m- Wall sit hold 200 D-unders- Plank 3mile Bike- Farmers hold 10 Suicide Runs- OH Plate hold L1- Hold Plate (45/35) wall sit, hold plate for plank, 70/53 L2- 53/44 L3- 1500m, 400 singles/...Read More

WORKOUT OF THE DAY STRENGTH: Back Squat 5.5.5.5.5 WOD: (Didn’t forget)  200m Sand Bag Run 10 SB Squat Cleans 10 SB Lunges x 15min AMRAP L1- 60/40 L2- 40/20 L3- no S run, 20 sb squat, bw lunge”Read More

WORKOUT OF THE DAY STRENGTH: Power Clean and Jerk 5.4.3.2.1  WOD: (Power) 400m Run 10 Push Jerks 10 Power Cleans 10 F Squats x 3 rds L1- 185/125 L2/M 115/80, 300m run L3- 75/55 16minRead More

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (Done in seconds) 1min Drills Wall Balls ME Burpees Row Rest 2mins x 5 Rds L1- 4 rds total, replace WB with rd1-P Jerks, rd2- power cleans, rd3- Squat Cleans, rd4 DLs (155/105), replace burpees with HSPUs L2/M- 20/14 L3- 10/10, squat thrusts instead of burpeesRead More

WORKOUT OF THE DAY STRENGTH:  Deadlift 3.3.3.3. WOD: (Center) 10 DB Power Cleans 20 Cal/15 Cal Bike* 40 D-unders x 4 Rds * if bikes are busy, row instead. L1- 70/50 L2/M- 50/35, 15/12cal Bike, 1/2 D-unds L3- 25/15, 10/7 Cals, 40 singlesRead More

WORKOUT OF THE DAY STRENGTH:  Bench Press 5.5.5.5.5 building Or -if you can Bench Press more than your Body weight, instead of bench press choose 1 option below- Dip* 5 X ME Sets on 3mins -Matador -Ring Dips M-ups WOD: (Union) 10 P Jerk 10 Back rack Lunge 10 Burpee x 6 Rds L1- 135/95 L2/M-95/65...Read More