WORKOUT OF THE DAY STRENGTH: NONE WOD(Row your boat ashore!!!) 10K Row with a Partner L1- 10,000m L2- 8,000m L3- 6,000m 45min Cap      Read More

  WORKOUT OF THE DAY STRENGTH: Box Squat 3.3.3.3 WOD(Insta) 50-40-30-20-10 D-under DB P Press (1/2 the reps) Sit-up L1- 65/40 L2/M- 1/2 D-unders, 40/25 L3- Singles x 2, 25/15, 1/2 the sit-ups) 15mins      Read More

  WORKOUT OF THE DAY STRENGTH: Power Clean 1.1.1.1. WOD(Order) 15/ 10 cal Bike 10 Burpees 5 Power Cleans X 10min AMRAP L1-225/155 L2/M- 165/115 L3- 10/7 Cals, 7 burpees, 95/65 Rest 5mins Shuttle runs 30/30 x 5 sets per person. 20mins        Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 5.5.5.5 WOD(Beef) 10 TTB 10 B Squats x 6 Rds L1- TTB, 185/125 L2/M- knee raise or KTE, 135/95 L3- V-ups, 95/55 12minsRead More

  WORKOUT OF THE DAY STRENGTH: NONE WOD(18.4) For time: 21 deadlifts, 225/155 lb. 21 handstand push-ups 15 deadlifts, 225/155 lb. 15 handstand push-ups 9 deadlifts, 225/155 lb. 9 handstand push-ups 21 deadlifts,315/ 205 lb. 50-ft. handstand walk 15 deadlifts, 315/205 lb. 50-ft. handstand walk 9 deadlifts, 315/205 lb. 50-ft. handstand walk Time cap: 9...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD(Drills) 1min Drills 1 Min Drills Row 1min ME Cals Rest 1min Bike 1min ME Cals Rest 1min D-under 1 Min Max reps Rest 1min 5 Rds 30mins  Read More

  WORKOUT OF THE DAY STRENGTH: DL 5.5.5.5.5 building WOD(Pick it up) 3 hang squat cleans 6 Burpees x 9 Rds L1- 185/ 125 L2/M- 135/ 85 L3- 95/55 12min  Read More

  WORKOUT OF THE DAY STRENGTH: V Ring Rows 10.10.10.10.10 -bent knees – straight legs -Feet elevated -feet elevated, false grip –SuperSet With- 15 Hollow Rocks each Rd. WOD(Depot) 10/ 7 Push-ups 10 KB Swing 10 Box Jump 10 TTB x 10min AMRAP L1- 70/53,24/20, TTB L2/M- 53/35, 20/14, KTE L3- 35/18, 14/ plate, knee raise...Read More

  WORKOUT OF THE DAY STRENGTH: Thruster 3.3.3.3.3 building WOD(Mango Limeade) 200m Run 10 F Squats 5 P Jerks x 5 Rds 16min L1- 135/95 L2M-95/65, L3- 65/35, 150m run or 10 cals bike or rowerRead More

  WORKOUT OF THE DAY STRENGTH: NONE WOD(18.3 AKA Double Under Hell!) 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutesRead More