Workout of the Day WOD a Jerk 5-65% 3-75% 2-80% 1-85% 1-90% 1-PR attempt Set every 3mins then WOD b: 60s Max Meters row Rest 2mins 45s max meters Rest 2mins 30s max meters Rest 2mins repeat for 2full sets Post your scores to the Whiteboard.

  Workout of the Day WOD A: Every 90sx8 Power Clean+Front Squat+Full Clean Start 55% build heavy then WOD B Deadlift 1 RM Suggested Warm Up Sets: 5-65% 3-75% 1-80% 1-90% 1-New Max Post your scores to the Whiteboard.

  Workout of the Day Wednesday- Running clock: 5rds 15 CTB 15 push press 10 Burpee box jump Every 5min run 400 T1- Ctb 115/95 30/24 T2- Cob 95/65 24/20 T3- Rr 75/55 Modded Post your scores to the Whiteboard.

  Workout of the Day WOD A: 5min Amrap 35 cals 25 TTB 20 hspu 100 DU -3min rest then WOD B 7min AMRAP 35 cals 25 TTB 20 hspu 100 DU -3min rest then WOD C For TIme 35 cals 25 TTB 20 hspu 100 DU T1- TTB Full ROM HSPU (Hands within 34 […]

Workout of the Day WOD A: 5-5-5-5-5 Back Squat 65% Set every 3mins then WOD B: 3rds 6 snatches 6 Burpee MU T1- 80% of 1rm Burpee MU T2- 70% of 1rm MU T3- 3:1 kb swing 2:1 Burpee pull ups Post your scores to the Whiteboard.

  Workout of the Day Teams of Two (35min Cap) Relay style 10 rds each 5 P Curtis’s 10 CTB Pull Up 200m Run **P Curtis= Power clean + Lunge + Lunge+ Push Press** T1- 115/75 CTB T2- 95/65 COB T3- 75/55 Ring Row T4- OH Plate Lunge x10 Post your scores to the Whiteboard.

  Workout of the Day WOD A: Set every 2mins x7 Start at 65% add 5% each successful lift drop to previous % on misses for next set. Full Snatch then WOD B: 5 rds 10 OHS 10 lateral burpees T1- 115/75 T2- 95/65 T3- 75/55 Post your scores to the Whiteboard.

  Workout of the Day WOD A: (15min cap) Skill work on Pull Ups T1- Butterfly Ctb or cob effiency T2- Gymnastic kip Ctb or cob No pull ups? Working 5 strict + 5 lat pulls 3set then WOD B: 5 intervals 20 Wall Ball 30 DU 5 MU REST 3mins between T1- Rx numbers […]

  Workout of the Day Wednesday WOD: 3rds 800m run 12 Burpee box jumps 10 TTB 10 Deadlifts Rest 5mins T1- 24/20 TTB 275/185 T2- 20/mod K2e 225/155 T3- Modded V-sit ups 185/115 Post your scores to the Whiteboard.

  Workout of the Day WOD A: 30mins Every 60s perform xx of movements 1st min-strict pull ups(descend from top don’t drop) 2nd min-strict hspu 3rd min-strict dips 10 Sets of each *score is lowest of any round then WOD b: TABATA anchored sit ups (hips glued to ground and hands at your temple, shoulders […]