WORKOUT OF THE DAY STRENGTH:Bench Press 5.5.5.5.5 WOD: (Runner, Runner) Run 400m 80 Sit-ups 40 KB swings Run 300m 40 Sit-ups 20 KBs Run 200m 20 Sit-ups 10 KBsRead More

WORKOUT OF THE DAY STRENGTH:NONE WOD: (Checkout) Run 800m 80 A Squats 40 DB Alt. Snatches Run 600m 60 A Squats 30 Alt. DB Snatches Run 400m 40 A Squats 20 Alt DB Snatches Run 200m 20 A Squats 10 Alt DB Snatches 40min Cap L1- 40/30/20 pistols (instead of A Squats), 65/45 L2- 50/35...Read More

WORKOUT OF THE DAY STRENGTH:Power Clean 5.4.3.2.1 WOD: (Jackie’s sister) Bike 60/45 Cals 50 Thrusters 40 TTBs L1- 65/45, 15/10 Bar M-ups L2- 50/40 cals, 45/35, TTBs L3- 40/30 cals, 35/15, Knee raiseRead More

WORKOUT OF THE DAY STRENGTH:NONE  WOD: (Partner Poker) DB Push Press DB Hang power clean DB Burpee Deadlift DB Lunge (L+R=2) Joker = Run 800m together L1- 45/30 L2- 30/20 L3- 20/12 40minsRead More

WORKOUT OF THE DAY STRENGTH: DB Wt Step-up 6/ side x 5 sets WOD: (Supplemental) 30 Wall Balls 30 Kettle Bell Swing 30 Medicine Ball Sit-ups (Feet anchored w/ KBS) x 3 Rds L1- 30/20, 70/53,MB sit-up L2- 20/14, 53/35, no MB for sit-up L3- 10/6, 35/18, 1/2 the reps of sit-upsRead More

WORKOUT OF THE DAY STRENGTH: Power Jerk 3.3.3.3.3 building WOD: (Oats) Run 600m 30 Pull-ups 30 Push-ups Run 400m 20 Pull-ups 20 Push-ups Run 200m 10 Pull-ups 10 Push-ups 20min Cap L1- Rx L2- Jumping, incline push-up L3- Run 400/300/200,V-rows, knee push-upsRead More

WORKOUT OF THE DAY STRENGTH: Front Squat 1.1.1.1.1 building WOD: (Hall)   5 F Squats 6 Power cleans 7 Burpees 9min AMRAP L1- 155/105 L2- 105/75 L3- 75/45    Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Moon Pie)  2min ME, 1 min rest, x 3 Rds Bike KB Swing Hollow Rock Double Under 36mins L1- Snatches (Full) at 135/85 instead of KBs, GHDs, D-unders L2- 53/35, D-under attempts L3-35/18, singlesRead More

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: Hang squat Clean 1.1.1.1.1 building or Front Squat 3.3.3.3.3 WOD: (Checkout) 3 Hang Squat Cleans 6 TTBs 12 Sit-ups x 10min AMRAP L1- 185/125, replace TTB w/ 3 M-ups, GHDs L2- 135/85 L3- 75/45, knee raise x 2Read More