Tuesday WOD 11.13.18

5 Tough Sets Bench Press x 3 @22X1 (Pausing 2 Full Seconds at Chest) Then For Time 100 Overhead Squats Every Minute On The Minute Perform 6 Bar Facing Burpees Level 1 – 75/55# Level 2 – 95/65# Level 2+ – 115/75#

Read More

Monday Wod 11.12.18

Today’s WOD is being put to a vote between the two Hero workouts “Badger” and “Viola 2.” View our story on Instagram to cast your vote! 8am, 9am, and 10am only today.

Read More

Saturday Wod 11.10.18

“Cindy” 20 Minutes AMRAP 5 Pull-ups 10 Pushups 15 Air Squats Optional Work 20 Minutes Easy Recovery Bike Lower Intensity Here To Fasciliate Recovery From All The Leg/Hip Work This Week

Read More

Friday Wod 11.9.18

5 Tough Sets Front Squat x 4 @24X1 (More Weight From 10/26) Then For Time 100 Double Unders 30 Single Arm Alternating DB Snatch 100 Double Unders 30 Single Arm Alternating DB Snatch 100 Double Unders Level 1 – 45/30# Level 2 – 70/45# Optional Work Build To Your Heaviest Set Single Arm DB Overhead […]

Read More

Thursday Wod 11.8.18

10 Minutes EMOM Min 1 – 12 Pistol Squats Min 2 – L-Sit x 15-30 Seconds Then 12 Minutes AMRAP 10 L-Arm Russian Swings 10 R-Arm Russian Swings 12 Toes To Bar 30′ L-Arm Overhead Lunge 30′ R-Arm Overhead Lunge Level 1 – 53/35# Level 2 – 70/53#

Read More

Wednesday Wod 11.7.18

4 Rounds For Time Run 400 Meters Row 500 Meters 16 Dumbbell Thrusters 45/30# Optional Work Not For Time 100′ Suitcase Carry L 100′ Suitcase Carry R Tall Kneeling Band Press 30 Seconds L Tall Kneeling Band Press 30 Seconds R 10 L-Leg RDL 45/35# 10 R-Leg RDL 45/35#

Read More

Tuesday Wod 11.6.18

Sumo Deadlift 5-5-5 Reps (Perform These Dead Stop) Push Press 5-4-3-2-1 Reps Optional Work 3 Tough Sets Single Leg Good Morning x 10 3 Tough Sets Half Kneeling Landmine Press x 8

Read More

Monday Wod 11.5.18

20 Minutes To Establish Your Heaviest Set Hang Clean + 2 Front Squats + Clean Then Level 1 5 Minutes AMRAP Burpee Pull-up Level 2 – Burpee C2B Pull-up Level 2+ – Burpee Muscle-up Optional Work 3 Tough Sets Glute Ham Raise x 5-6 @31X0 Build To a Heavy Sandbag Over the Shoulder Clean

Read More