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:Goat Day- Pull Choose 1 of the following and complete 4-6 reps OTMEM x10mins -Austrialian Pull-up -Negative pull-up -Strict Pull-up -TTB (sting together) -CTB Pull-up (Strict or Sting together kip) -M-up, Bar or rings WOD: [ “DT” ] 12 DL 9 hang Cleans 6 P Jerks x 5 Rds L1-155/105 L2/M-115/75...Read More

Kevin is an International CrossFit coach, who, before starting his world CrossFit tour, worked with Jason Khalipa at NorCal CrossFit. Having spent a lot of time with several elite level CrossFit athletes, including Jason, Neal Maddox and Dan Bailey, studied Strongman with Worlds Strongest Man competitor Derek Poundstone and Powerlifting with Ed Coan (the first...Read More

WORKOUT OF THE DAY: STRENGTH:Goat Day OTMEM x 10min Choose One that you can maintain 4-6 reps across for majority of 10 sets: -Ring Dip -HSPU (kip or Strict) -Ring Push-up -Push-up WOD: [ Jackie ] 1000m Row 50 Thrusters 30 Pull-ups 12min cap L1-45/45, bw pull-ups L2/M-45/35, Banded L3-800m Row, 25/15, jumpingRead More

WORKOUT OF THE DAY: STRENGTH: P Clean 5.4.3.2.1 (building) WOD: [ Down Ladder ] 10-9-8-7-6-5-4-3-2-1 DB Squat Clean 20 D-unders after each round L1-40/30 L2/M-35/25 L3-25/15, 2 x singles 15min capRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Poker ] In teams of 3-4: – KB swing – Lunge w/ KB (L+R=2) – Mt Climber (L+R=1) -KB Hops (L+R=2) L1-53/35 L2/M-44/26 L3-35/18, BW lunge, line hops 30 min CapRead More

WORKOUT OF THE DAY: STRENGTH:F Squat 1.1.1.1. Building, then take 70% of 1rm for 1 ME set WOD: [ Intermatic ] 10 DLs 15 Push-ups 20 Sit-ups x 4 Rds L1-245/165 L2/M-185/135 L3-135/85, incline P-ups 10minRead More

WORKOUT OF THE DAY: STRENGTH: Push Press 5.5.5.5 Building WOD: [ Scotties ] 6 P Jerks 12 TTB 24 WB x 4 Rd L1-165/115, 20/14 L2/M-125/85, kte, 14/10 L3-75/55, knee raise 10/6 14min CapRead More

WORKOUT OF THE DAY: STRENGTH: L Sit Holds ME attempts, rest 1-2min between attempts Hold L Sit using- Rings Paralletes Boxes/ Benches Hollow Rock Hold WOD: [ Team Wod ] Max Reps/ Distance in 5 min 1 min rest 1) A dyne (Mileage) 2) Sit-ups 3) Rower (meters) 4) V-upsRead More

WORKOUT OF THE DAY: STRENGTH: Goat Day OTMEM x 10min Choose One that you can maintain 4-6 reps across for majority of 10 sets- – Ring Dip -HSPU (kip or Strict) -Ring Push-up -Push-up WOD: [ 1 min drills ] 1min ME- Box Jump 1min ME-DL 1min Rest x 3 sets L1-24/20, 185/135 L2/M-20/14, 155/105 L3-14/ Plate, 115/...Read More