WOD

Warm up 3 rounds 1 round is 10 DB or KB deadlfits 10 DB/KB presses 5 per arm 10 DB/KB hang power cleans 5 per... Read More

Warm upTABATA X220 secs on 10 secs off 8 roundsMov’t 1: LungesMov’t 2: Squat pause 3 secs 2nd TABATAMov’t 1: downdog-pushupMov’t 2: shoulder taps Workout:... Read More

Warm up-Repeat 2x through1 min row/jog1 min glute bridges1 min row/jog1 min hollow rock1 min row/jog1 min high to low plank Workout:For time:Cash in 400m... Read More

4 rounds for time: 25 KB swings 25 side twist crunches (bodyweight or with KB) 25 KB RDL’s (total not per leg) NO EQUIPMENT VERSION... Read More

18 MIN AMRAP 50 DU or 90 singles 30 Overhead walking plate lunges OHWPL 15 Burpees NO EQUIPMENT VERSION 18 MIN AMRAP 25 Jump squats... Read More

18 MIN AMRAP 50 DU or 90 singles 30 Overhead walking plate lunges OHWPL 15 burpees NO EQUIPMENT VERSION 18 MIN AMRAP 25 Jump squats... Read More

“Mini MURPH” 1 mile run 100 pushups 200 airsquats 1 mile run *if you have a vest, wear it!

On the 5:00×6 rounds 10 Alt. single DB power clean and jerks 400m run or row 100m single arm DB farmers carry *record each round/time... Read More

7 rounds for time: 7 burpee box jumps 7 V-Ups 7 KB or DB swings NO EQUIPMENT VERSION: 7 Rounds for time 7 burpee box... Read More

AMRAP 20 MIN: 5 Strict Pull-Ups10 Pushups15 Air Squats30 Double-Unders NO EQUIPMENT VERSION: AMRAP 20 Minutes:15 Odd-Object Rows15 Pushups15 Air Squat Hops (over odd-object) CASH... Read More