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  1. WOD - Feb 16, 2018

    Workout of the day: A1. WTD Pistol @32X1 T 3x5/s A2. SA WTD Windmill 3x5/s B. 9' AMRAP 5-10-15-20-25-30 etc Deadlift 225/155 Box Jump Ove...
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  2. WOD - Feb 15, 2018

    Workout of the day:  A1. Bent Over BB Row 3x12; rest 20 sec A2. Banded T's 3x12; rest 2' B. 24' AMRAP - Partner WOD Row 30/25 Cals 20 Squats ...
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  3. WOD - Feb 14, 2018

    Workout of the day:  A. Squat Clean Thruster 4x1.1.1 Rest as needed B. For time: 30 Snatches 135/95 150 Wall Balls #20/14 30 Clean + Jerks...
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  4. WOD - Feb 13, 2018

    Workout of the day: A. Handstand Walk Skill Work B. 10' AMRAP 25 Ft HS Walk 25 DU 25ft SA OH Walking Lunge R 50/35 25ft SA OH Walking Lunge...
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  5. WOD - Feb 9, 2018

    Workout of the day:  A. E2MOM 10' 25 DU + 50 ft DB FR Walking Lunges B. For time: 21-18-15-12-9-6-3 Thruster 95/65 Bar Facing Burpee...
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  6. WOD - Feb 8, 2018

    Workout of the day:  A1. RDL 3x8; rest 20 sec A2. Box Jump 3x5; rest 2' B. 5' AMRAP 3,6,9,12 etc. Strict HSPU KBS 32/24 Box Jump 30/24 res...
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  7. WOD - Feb 8, 2018

    Workout of the day:  A1. RDL 3x8; rest 20 sec A2. Box Jump 3x5; rest 2' B. 5' AMRAP 3,6,9,12 etc. Strict HSPU KBS 32/24 Box Jump 30/24 res...
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  8. WOD - Feb 7, 2018

    Workout of the day:  A. 10' Cap Fitness: For time: 75 Ring Rows Development: For time: 50 CTB Pull-ups Performance: For time: 30 Ring Muscle-Ups...
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  9. WOD - Feb 6, 2018

    Workout of the day: A. Front Squat 5x5 @31X1 B. 3 Rounds: 2' ME TTB 2' ME Wall Balls 20/14 rest 1'...
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  10. WOD - Feb 5 2018

    Workout of the day:  A. 2 Rounds Every 30 sec for 5' 1 Power Clean + 1 Squat Clean rest 2' B. 14' AMRAP 4 OHS 185/135 8 Front Rack Wal...
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  11. WOD - Feb 2, 2018

    Workout of the day:  A1. RDL 4x10; rest 20 sec A2. Box Jump 4x5; rest 2' B. Open 11.5 20' AMRAP 5 Power Cleans 155/105 10 Toes to Bar 15 ...
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  12. WOD - Feb 1, 2018

    Workout of the day: 4 sets: 1-3 Strict MU + 5 Ring Mu + 5 Dips B. 8 Rounds for time: 7 Hang Power Snatches #95/65 10 Bar Facing Burpees...
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  13. WOD - Jan 31, 2018

    Workout of the day:  A. 3 Sets: A1. SA OHS x8/s @31X1 T A2. SA Row x12/s @31X1 T B. 23' AMRAP 15 Burpees to Target 60 sec FLR 20 Walking ...
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  14. WOD - Jan 30, 2018

    Workout of the day:  A. 2 rounds: Every 30 sec for 5' 2 Power Snatches tng (~70%) rest 2' B. 12' AMRAP 10 Deadlifts #225/155 20 Box J...
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  15. WOD - Jan 28, 2018

    Workout of the day: A. Back Squat 5x2 @20X1 B. For time: 21-18-15-12 Toes To Bar 20 DB Snatch 50/35...
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  16. WOD - Jan 28, 2018

    Workout of the day:  A. Tabata Push-ups rest 2' Tabata Jump Squats B. 14' AMRAP 15 Sit-ups 15 KBS 24/16 15 Goblet Squats 24/16...
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  17. WOD - Jan 24, 2018

    Workout of the day: A. 4 sets: 1-2 Strict MU + 4-7 Ring Mu B. 10 Rounds for time: 15 Wall Balls 20/14 10 Toes to Bar...
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  18. WOD - Jan 22, 2018

    Workout of the day:  A. 6 sets Every 2 Min 3 Power Cleans (tng)+ 2 Push Jerks (65%+) B. 5 Rounds for time: 7 Power Snatches #135 20 Bar ...
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  19. WOD - Jan 20, 2018

    Workout of the day:  EMOM 12' 1. 16 SA DB Snatches 50/35 2. 15 Burpees Rest EMOM 12' 1. 12 BB Thrusters #95 2. 18/14 Cal Row...
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  20. WOD - Jan 19, 2018

    Workout of the day:  Open 16.2: 20' AMRAP 25 Toes to Bar  50 Double Unders 15 Squat Cleans #135/95...
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  21. Jan 18, 2018

    Workout of the day: A. 4-5 sets: 5 Ring Mu + 6-10 Dips; rest as needed B. Cindy: 20' AMRAP 5 Pull-ups 10 Push-ups 15 Squats...
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  22. WOD - Jan 17, 2018

    Workout of the day:  A. 4 sets: 10m DB FR Walking Lunges 12 DB Thrusters; rest 2-3' B. For time: 30-20-10 Deadlift #135/95 Box Jump Over 2...
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  23. WOD - Jan 16, 2018

    Workout of the day: A. EMOM 12' O: 5 Strict HSPU + 5-8 Kipping HSPU E: 5 Power Cleans (tng) Rx:165/105 B. 3 Rounds for time: 30 KBS 24/16kg ...
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  24. WOD - Jan 15, 2018

    Workout of the day: Backk Squat: 5x4 @20X1 B. 10' AMRAP 15 Pull-ups 20 Wall Balls 20/14...
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  25. WOD - Jan 13, 2018

    Workout of the day:  A. Thruster 5x3 rest as needed B. 3 Rounds for time: 3 Rope Climbs 15' 5 Clean + Jerks 185/135 10 Bar Facing Burpees...
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  26. WOD - Jan 12, 2018

    Workout of the day:  A. EMOM 10' O: 30 sec ME Strict Pull-up E: 30 sec ME Ring Dip B. Open 12.3 12' AMRAP 150 Wall balls 20/14 90 Double U...
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  27. WOD - Jan 11, 2018

    Workout of the day:  A. 3 Sets: Side Plank (wtd if possible) x30 sec Rest 30 sec/s B. 25' AMRAP: Partner WOD: 60 Cal Row 50 SA OH Squat...
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  28. WOD - Jan 10, 2018

    Workout of the day: A. Back Squat 5x5 @20X1 B. 3 Sets: 4' AMRAP 10 Burpees to Target 10 Toes to bar 16 Walking Lunges rest 1'...
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  29. WOD - Jan 8, 2018

    Workout of the day:  A. 6 sets: Snatch Complex 1 SS + 1 Hang below knee + 1 hang SS above knee B. 4 Rounds For time: 20 Pull-ups 15 Power Cle...
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  30. WOD - Dec 23, 2017

    Workout of the day:  A1. SA Farmers Carry R 3x40m; rest 1' A2. SA Farmers Carry L 3x40m; rest 1' B. For time: 21-15-9 Power Clean 135/95 Ri...
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  31. WOD - Dec 22, 2017

    Workout of the day:  A. Back Squat 4x10 B. 8' AMRAP 3,6,9,12 etc CTB Pull-ups Overhead Squat 115/80...
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  32. WOD - Dec 21, 2017

    Workout of the day: A. Clean + Jerk 6x1.1 Rest 10 sec/ 2' B. EMOM 12' 1. 12 Bar Facing Burpees 2. 12 Thrusters 95/65...
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  33. WOD - Dec 20, 2017

    Workout of the day:  A. Tabata Gymnastic Crunch B. 25' AMRAP 20 Push-ups 10 SA OH Walking Lunges R 50/35 10 SA OH Walking Lunges L 50/35 2...
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  34. WOD - Dec 19, 2017

    Workout of the day: A1. Strict WTD Pull-up 4,3,2,2 A2. Strict CTB Banded 4xME B. For time: 10...1 Strict Pull-up Strict HSPU 8 KBS 32/24...
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  35. WOD - Dec 16, 2017

    Workout of the day:  A. Rope Climb EMOM 10' Fitness: 1 Rope Climb Development: 2 Rope Climbs Performance: 1 Legless B. 3 Rounds for time: ...
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  36. WOD - Dec 15, 2017

    Workout of the day:  A. 3 sets: 10 SA Lat behind the back pull/s 6 KB Windmills/s @3212T 30 sec Side Plank 10 SA Ring Rows/s B. EMOM 14' ...
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  37. WOD - Dec 14, 2017

    Workout of the day: A. Back Squat 4x12 B. 8' AMRAP 12 Toes To Bar 12 Overhead Squats #95...
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  38. WOD - Dec 13, 2017

    Workout of the day: A1. Strict WTD Pull-up 4x3 A2.Strict CTB Banded 4xME B. For time: Partners Alternate every 90sec - Must do 15 Squats bef...
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  39. WOD - Dec 11, 2107

    Workout of the day:  A. Squat Clean 5x1.1.1 rest 10 sec/2:30 B. 5 Rounds for time: 20 Wall Balls 20/14 20 Deadlifts #155/105...
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  40. WOD - Dec 9, 2017

    Workout of the day:  A. 4 sets: 20 Banded Pull-Aparts 10 SA Ring Rows/ Arm 30 sec Hollow Body Hold 10 Strict Dips B. 3 RFT: 30 Wallballs ...
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  41. WOD - Dec 8, 2017

    Workout of the day:  A. 8 Sets: Every 90 sec 2 Hang Squat Snatch B. 6 Rounds for time: 10 Deadlifts 155/105 10 Burpee Box Jump Overs 24/...
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  42. WOD - Dec 7, 2017

    Workout of the day: A1. Push Press 4x5 A2. HS Walk 4x10-15m B. 14' AMRAP 10 SA OH Walking Lunge R 50/35 10 SA OH Walking Lunge L 50/35 5 Bar M...
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  43. WOD - Dec 6, 2017

    Workout of the day:  A. Squat Clean 5x1.1.1.1. rest 10 sec/2:30 B. 3 Rounds Each Teams of 3: Waterfall Row 25/20 Cals 15 Front Squats #13...
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  44. WOD- Dec 5, 2017

    Workout of the day: A1. Strict WTD Pull-up 4x4 A2. Strict CTB Banded 4xME B. For time: 20-18-16-14-12 Handstand Push-ups 40 Double Unders...
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  45. WOD - Dec 4, 2017

    Workout of the day:  A1. Reverse Sled Pull 4x40m; rest 30 sec A2. KBS 4x20 UB; Rest 3' B. 10' AMRAP 6 Burpees Over Bar 8 Shoulder to OH #135/...
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  46. WOD - Dec 2, 2017

    Workout of the day:  A. 3 sets: 20 Banded Pull-Aparts 10 SA Ring Rows/ Arm 15 V-Sit-ups B. 3' AMRAP Squat Clean + Jerk #155/105 rest 2' ...
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  47. WOD - Dec 1, 2017

    Workout of the day:  15' AMRAP 7 Hang Power Snatches 95/56 14 Hand Release Push-ups 40 DU Rest 5' then: for time: 21-15-9 Thruster 95...
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  48. WOD - Nov 30, 2017

    Workout of the day:  A1. Pendlay Row 3x6; Rest 30 sec A2. BB Curl 3x10; Rest 2' B. 25' Partner WOD: Row 15/12 Cals 2 Rounds of Cindy Alt...
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  49. WOD - Nov 29, 2017

    Workout of the day: Front Squat 4x2-3 @31X1 B. For time: 60 Wall Balls 20/14 50 KBS 32kg/24 40 Wall Balls 20/14 30 KBS 32kg/24 20 Wall Ball...
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  50. WOD - Nov 28, 2017

    Workout of the day: A1. Strict HSPU 4x6-12; Rest 30 sec A2. Strict Ring Dip 4xME; Rest 2' B. For time: 5 Rounds: 8 OHS #135/95 10 Bar Facin...
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  51. WOD - Nov 27, 2017

    Workout of the day:  A. 8 sets: 1 Every 90 sec Squat Clean + 2 Jerks B. 4 Rounds: 2' on 2' off: 5 Push Jerks 155/105 10 FR Walking Lunges 155...
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  52. WOD - Nov 24, 2017

    Workout of the day:  A1. Pendlay Row 3x8; Rest 30 sec A2. BB Curl 3x12; Rest 2' B. Partner WOD: 50-40-30-20-10 Push Press 95/65 Burpees Over...
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  53. WOD - Nov 23, 2017

    Workout of the day:  A. Tabata Hollow Body Hold B. 30' AMRAP: SA OH Carry 40m R SA OH Carry 40m L 30 Walking Lunges 25 Push-ups 20 KBS 24/1...
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  54. WOD - Nov 22, 2017

    Workout of the day: Front Squat 4x4-5 @31X1 B. "Nasty Girls"  3 Rounds for time: 50 Squats 7 Muscle-ups 10 Hang Cleans #135/95...
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  55. WOD - Nov 21, 2017

    Workout of the day:  A1. DBL KB FR RFESS 3x12; rest 1'/s A2. Side Plank 3x30 sec/s B. For time: 50 CTB Pull-ups 40 deadlifts 185/125 30 Stri...
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  56. WOD Nov 20, 2017

    Workout of the day: A. 6-7 Sets: Squat Snatch 1.1.1. Rest 10 sec/ 2'  B. 4 Rounds for time: 15 Power Snatches 75/55 20 Wall Balls 20/14 4...
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  57. WOD - Nov 18, 2017

    Workout of the day: A. Tabata - Power Cleans #135/95 Rest 10' B. Tabata - Front Squats #135/95 Rest 10' C. Tabata - Push Press #135/95...
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  58. WOD - Nov 17, 2017

    Workout of the day: A. 7' AMRAP Burpee MU B. 16' AMRAP - Partner WOD Partners Alternate Rounds: Row 250m 7 Power Snatches 95/65...
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  59. WOD - Nov 15, 2017

    Workout of the day: A1. Push Jerk 4x3-4; Rest 20 sec A2. Clapping Push-up 4xME; Rest 2' B. 10' AMRAP 5,10,15,20,25,30... Sit-ups Push-ups D...
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  60. WOD - Nov 14, 2017

    Workout of the day:  A. Front Squat 4x4-5 @31X1 B. 6' AMRAP 14 SA DB Thruster 50/35 6 Burpee Box Jump Overs 24/20 Rest 3' 6' AMRAP 14 DB Sn...
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  61. WOD - Nov 13, 2017

    Workout of the day: A. 14 Sets: Every 30 sec 2 Tng PC Clean + Jerks @50% B. 5 Rounds for time: 5 Squat Cleans 185/125 10 CTB Pull-ups ...
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  62. WOD - Nov 11, 2017

    Workout of the day:  A. EMOM: 16' 1. 10 KBS + 8 Burpees 2. 50 DU 3. 10 Box Jumps + 8 Burpees 4. Rest B. " Randy" For time: 75 Snatches ...
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  63. WOD - Nov 10, 2017

    Workout of the day:  "Tommy V"   For time:   21 Thrusters 115/85  12 Rope Climbs  15 Thrusters   9 Rope Climbs  9 Thrusters  6 Rope...
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  64. WOD - Nov 9, 2017

    Workout of the day: Front Squat 4x5-6 @31X1 B. 15' AMRAP 20 Dumbell Snatches (alt) 50/35 10 Burpee Box Jump Overs 24/20 20 SA OH Walkin...
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  65. WOD - ov 8, 2017

    Workout of the day: Deadlift Find 1RM B. 4 Rounds For Time: 15 Toes to Bar 30 Wall Balls 20/14...
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  66. WOD - Nov 7, 2017

    Workout of the day:  A. 12 Sets: Every 30 sec 3 Tng Squat Snatches @50% B. "JT" For time:  21-15-9 HSPU Ring Dips Push-ups...
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  67. WOD - Nov 6, 2017

    Workout of the day: A1. Push Jerk 4x5; Rest 20 sec A2. Clapping Push-up 4xME; Rest 2' B. "Ryan" 5 Rounds for time: 7/4 Muscle-ups 21 Burp...
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  68. WOD - Nov 4, 2017

    Workout of the day:  A. Every 90 sec x 8 sets 2 Hang Squat Snatches every 90 sec B. 5' AMRAP 30 DU 10 CTB Pull-ups Rest 2' 5' AMRAP 12 KBS...
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  69. WOD - April 4, 2017

    Workout of the day:  A. Every 90 sec x 8 sets 2 Hang Squat Snatches every 90 sec B. 5' AMRAP 30 DU 10 CTB Pull-ups Rest 2' 5' AMRAP 12...
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  70. WOD - Nov 3, 2017

    Workout of the day: Partner WOD: 21-15-9 / 15-12-9 Row 15-12-9 Burpees Over Rower x3 Each ...
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  71. WOD - Nov 2, 2017

    Workout of the day:  A. Front Squat 4x8 @31X1 Tempo B. 7 Rounds for time: 1 Legless RC 8 Thrusters #95/95...
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  72. WOD - Nov 1, 2017

    Workout of the day: A1. Push Press 4x2 (@~90%); Rest 30 sec A2. Strict HSPU 4xME w/ 3 sec Lowering B. Cindy 20' AMRAP 5 Pull-ups 10 Push-ups ...
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  73. WOD - Oct 31, 2017

    Workout of the day: A. Deadlift 4x2-3 @32X1T; Rest 3' B. EMOM 15 1. 50 DU 2. 6 Hang Power Snatches #115/75 3. 15 Toes to Bar...
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  74. WOD - Oct 30, 2017

    Workout of the day: A. 1 Clean + Jerk Every 25 sec for 30 reps @~60% B. 10' AMRAP   2,4,6,8,10,12 etc Wall Balls 20/14 Burpees to Plat...
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  75. WOD - Oct 28, 2017

    Workout of the day:  A. Power Clean 10-8-6-4-2 In unbroken TnG sets. Increase wt each set. B. For time: 10' Cap 50 Wallballs 20/14 40 Bu...
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  76. WOD - Oct 27, 2017

    Workout of the day:  A. Back Squat 3x12; Rest 3' B. 5 Rounds for time: 12 Strict HSPU 15 Pull-ups 18 Front Rack Walking Lunges 95/65...
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  77. WOD - Oct 26, 2017

    Workout of the day: A1. Inversion Hang to MU 4x1-3 A2. Shin to Bar Hang 4x15-25 sec B. 12' AMRAP 1000m Row then AMRAP 10 Push-ups 10 KBS...
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  78. WOD - oct 25, 2017

    Workout of the day:  A. Partner WOD - 16' AMRAP Partners Alternate Rounds: 12/8 Cal Row 4 Lateral Burpees Over Rower B. For time: 100 Doub...
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  79. WOD- Oct 24, 2017

    Workout of the day: A1. Push Press 4x3 (@~85%); Rest 30 sec A2. Strict HSPU 4xME w/ 3 sec Lowering B.  Death By Wallballs Increase reps by 2 e...
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  80. WOD - Oct 23, 2017

    Workout of the day: A. Deadlift 4x4-5 @32X1T; Rest 3' B. 10' AMRAP: 6 Bar Facing Burpees 2 Hang Snatches 135/95 6 Bar Facing Burpees 4 Hang...
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  81. WOD - Oct 20, 2017

    Workout of the day:  Partner WOD: Run 400m 10 Rope Climbs 50 DB Thrusters #50/35 Run 400m 8 Rope Climbs 40 DB Thrusters #50/35 Run 400m ...
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  82. WOD - Oct 19, 2017

    Workout of the day: A1. Back Squat 4x2 @30X1; Rest 15 sec A2. Jump Lunge x8/s (as high as possible) ; Rest 3' B. Death By Burpee Box Jump Over...
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  83. WOD - Oct 17, 2017

    Workout of the day: A. Deadlift 4x6 @32X1T; Rest 3' B. 12' AMRAP 14 DB Snatches #50/35 12 Pull-ups 12 Push-ups...
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  84. WOD - Oct 16, 2017

    Workout of the day: A. EMOM 15' 2 Squat Snatches B. 10' AMRAP 15 Wall Balls 20/14 10 TTB...
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  85. WOD - Oct 14, 2017

    Workout of the day:  A1. Shin to bar hang 3x15-30sec A2. DB Hammer Curl 3x12/s alt B. For time: 21-15-9 Hang Clean 135/95 Push Jerk 50 D...
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  86. WOD - Oct 13, 2017

    Workout of the day: A1. Back Squat 4x3 @30X1; Rest 30 sec A2. Box Jump Step-down 4x5 (height) ; Rest 3' B. 12' AMRAP: 20 Alt DB Snatch 50/35 ...
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  87. WOD - Oct 12, 2017

    Workout of the day: A1. Push Press 4x5 (@~75%); Rest 30 sec A2. Strict HSPU 4xME w/ 3 sec Lowering B. For time: 30-20-10 Thruster 75/55 Toes...
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  88. WOD - Oct 11, 2017

    Workout of the day:  A. Deadlift 3x8 @32X1T; Rest 3' B. 5 Rounds for time: 9 CTB Pull-ups 15 KBS 24/16 21 Burpees...
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  89. WOD - Oct 10, 2017

    Workout of the day:  A. EMOM 15' 2 Power Cleans B. For time: Row 1200m...
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  90. WOD - Oct 7, 2017

    Workout of the day:  A1. 3xME Strict Pull-ups; R1' A2. 3xME Strict Box Dips; R1' A3. 3xME Gymnastic Crunch w/2 sec hold in hollow; R1' B. For...
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  91. WOD - Oct 6, 2017

    Workout of the day: A. Build to 6 RM TnG Power Snatch B. 14' AMRAP 45 DU 9 Thrusters #95/65 9 Burpees Over Bar...
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  92. WOD - Oct 5, 2017

    Workout of the day: A. 5x3 Strict dHSPU (increaseing deficit each rd) B. 8' AMRAP 20 KBS 24/16kg 20 Box Jumps 24/20 Rest 3' 8' AMRAP 15/12 ...
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  93. WOD - Oct 4, 2017

    Workout of the day: A1. Back Squat 4x4 @30X1; Rest 30 sec A2. Broad Jump 4x5; Rest 3' B. 4 Rounds for time: 14 OHS 165/115 14 TTB ...
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  94. WOD - Oct 3, 2017

    Workout of the day: 10 Rounds for time: 200m Run 15 Wall Balls 20/14 10 Pull-ups ...
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  95. WOD- Oct 2, 2017

    Workout of the day:  A. 5 Sets Building: 1 Strict Press + 3 Push Press + 5 Push Jerks B. Elizabeth: For time 21-15-9 Power Clean 135/95 Ring D...
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  96. WOD - Sept 30, 2017

    Workout of the day:  A. Team Series WOD 5: 10' AMRAP 3-6-9-12... Burpee Box Jump Over 24/20 Deadlift 225/155 - Partners Synchro on all B. ...
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  97. WOD - Sept 29, 2017

    Workout of the day:  Team Series Prep: A. Back Squat - Build to 90% B. Team Series Event 7:  0-2:00: ME HSPU 2:00-4:00: Rest 4:00-6:00: ME DU...
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  98. WOD - Sept 28, 2017

    Workout of the day:  A. EMOM 8' O: Strict Chin-ups x8-12 E: Strict Box Dips x8-14 B. Team Series:  For time:  21-15-9 DB Snatch 50/35 (S:...
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  99. WOD - Sept 27, 2017

    Workout of the day:  A. EMOM 8' 2 Power Clean + Jerks  B.  "DT" 5 Rounds for time: 12 Deadlifs #155/105 9 Hang Cleans 6 Shoulder to OH...
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  100. WOD - Sept 26, 2017

    Workout of the day: A1. Push Press 4x3; Rest 30 sec A2. Ring Row 4xME; Rest 2' B. For time: Row 1000m 200 DU 1000m Run ...
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  101. WOD - Sept 24, 2017

    Workout of the day: A1. Back Squat 4x5 @30X1; Rest 30 sec A2. Broad Jump 4x5; Rest 3' B. AMRAP 8' 8 Burpee Box Jump Over 24/20 12 KBS 24/16 15...
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  102. WOD - Sept 23, 2017

    Workout of the day:  A. Run 800m; Rest 3' RUn 600m; Rest 2' Run 400m; Rest 1' Run 200m B. For time: 15' Cap 120 double-unders, each, rela...
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  103. WOD - Set 22, 2017

    Workout of the day: Team Series #1: For time: (12' Cap) 9-15-21 Thrusters 95/65  Bar Facing Burpees (Individual)  Team Series #4: Part...
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  104. WOD - Sept 21, 2017

    Workout of the day:  A. EMOM 12' Odd: Strict Chin-up x6-12 Even: Strict Box Dips x6-14 B. Team Series Event 3: For Time: 12' Cap 50 Synchro...
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  105. WOD - Sept 20, 2017

    Workout of the day:  A. Snatch Complex - 12' to find tough set: 1 Power Snatch + 1 Hang Power Snatch B. Death By Style 2' to Complete one round...
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  106. WOD - Sept 19, 2017

    Workout of the day:  A. Back Squat 4x8 @30X1; Rest 3' B. For time: 30-20-10 Pull-ups HR Push-ups Medball Sit-ups 20/14...
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  107. WOD - Sept 18, 2017

    Workout of the day:  A1. Push Press 4x4; Rest 30 sec A2. SA OH KB Carry 4x20m; Rest 2' B. 7' AMRAP Squat Clean + Jerk Fitness: Any Dev: 16...
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  108. WOD - Sept 16, 2017

    Workout of the day: A. 4-5 sets: 1 foot lock for max height + 1 RC; Rest as needed B. 5 Rounds: EMOM 1. ME Thruster 95/65 2. ME Rope Climbs ...
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  109. WOD - Sept 15, 2017

    Workout of the day:  A. EMOM 10' O: Strict Chin-up x6-10 E: Strict Box Dips x6-12 - Both movements weighted if possible B. For time: 14' Cap ...
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  110. WOD - Sept 14, 2017

    Workout of the day:  Bring a Friend Day Partner WOD! 5 Sets: 3' on 1' off Run 200m (together) ME Wall Balls 20/14 (split any way)...
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  111. WOD - Sept 13, 2017

    Workout of the day:  A. EMOM 10' 1 Power Clean + 1 Squat Clean B. 3 Rounds for time: Run 400m 12 Deadlifts #225/155 10 Burpee Box Jump Overs...
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  112. WOD - Sept 12, 2017

    Workout of the day:  A1. Push Press 5x5; Rest 30 sec A2. SA KBS 5x5/side; Rest 2' B. 10' AMRAP 14 Knees to Elbows 8 Strict HSPU 6 Strict CTB P...
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  113. WOD - Sept 11, 2017

    Workout of the day: A. In 18 min find: 1 RM OHS B. 8' AMRAP Ladder 1 Bar MU 1 Squat Snatch 165/115 2 Bar MU 2 Squat Snatch 165/115 3 Bar MU...
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  114. WOD - Sept 8, 2017

    Workout of the day:  A. Run Intervals: 5 sets: Run 400m; Walk Rest 30 sec' Run 200m; Walk Rest 2' B. For time 100 sit-ups...
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  115. WOD - Sept 8, 2017

    Workout of the day:  A. Clean + Jerk 3x1.1 @80%+ 3x1 (build to heavy single) B. For time: 15-12-9 Thrusters #115/80 Bar Facing Burpee...
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  116. WOD - Sept 7, 2017

    Workout of the day:  For time:  25-20-15-20-5 Pull-up KBS 24/16 HR Push-ups Run 400m...
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  117. WOD - Sept 6, 2017

    Workout of the day: A. Overhead Squat 3x2 @31X1 Tempo B. 5 RFT: 15 Toes to Bar 9 Power Snatches #95/65...
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  118. WOD - Sept 5, 2017

    Workout of the day: A. Deadlift 4x2 @20X1 Tempo B. 14' Cap: 50 Cal Row then: AMRAP: 20 Wall Balls 20/14 10 Stict HSPU...
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  119. WOD - Sept 1, 2017

    Workout of the day:  A1. DBL KB FR RFESS 3x8/s A2. Floor Seated DB Strict Press 3x8 B. Partner WOD: 5' AMRAP: Run 400m (together) ME Shoul...
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  120. WOD - Aug 31, 2017

    Workout of the day: A1. Chin-up 3xME @31X1 T A2. Uprise on Bar 3x3-7 UB B. 5 Rounds for time: 6 Squat Snatches 155/105 12 Strict HSPU 50 DU...
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  121. WOD - Aug 30, 2017

    Workout of the day: A. Deadlift 4x3 @20X1 Tempo B. Row 30 Cals then: 4 Rounds: 20 KBS 24/16 12 TTB...
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  122. WOD - Aug 29, 2017

    Workout of the day: A. OHS 3x3 @31X1 Tempo B. 10' AMRAP 10 SA DB OH WL 50/35 R 10 SA DB OH WL 50/35 L 12 CTB Pull-ups 8 Burpees to Target...
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  123. WOD - Aug 28, 2017

    Workout of the day:  A. Clean + Jerk 5x1.1; Rest 10 sec/2-3' Working sets 75%+ B. 4 Rounds for time: 20 Wall Balls 30/20 400m Run ...
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  124. WOD - Aug 26, 2017

    Workout of the day:  A. 4 Rounds NFT 20 Russian Twists WTD 15 V-Sit-ups 20 Sec Side Plank/s B. For time: 10...1 Power Clean 165/115 Box Ju...
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  125. WOD - Aug 25, 2017

    Workout of the day: A1. Chin-up 3xME @31X1 T A2. 3 Sets: 2 Ring Pull-ups + 2 Hip to ring swing + 1-5 RMU B. "Amanda" 9-7-5 Muscle-up Squat Sna...
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  126. WOD - Aug 24, 2017

    Workout of the day:  A. Deadlift 4x4 @20X1 Tempo B. Death By... Thruster 95/65+ Burpee 1+1, 2+2, 3+3, 4+4 etc......
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  127. WOD - Aug 23, 2017

    Workout of the day:  A1. DBL KB FR RFESS 3x10/s @30X1 T A2. Floor Seated DB Strict Press 3x10 @30X1 B. 3 Rounds for time: 25 Pull-ups 400m Run...
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  128. WOD - Aug 22, 2017

    Workout of the day:  A. Clean + Jerk 5x1.1.1 rest 10 sec/2-3min' working sets 70%+ B. 4 Rounds: 20 Wall Balls 20/14 ME Strict HSPU (push-up...
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  129. WOD - Aug 21, 2017

    Workout of the day: A. OHS 3x4 @31X1 Tempo B. 10' Cap Run 800m then AMRAP 10 Hang Power Snatch 95/65 10 Burpees Over Bar...
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  130. WOD - Aug 19, 2017

    Workout of the day: A. Deadlift 4x5 @20X1 Tempo B. 3 Rounds For time:  50 Squats 40 Push-ups  30 Sit-ups 20 Pull-ups...
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  131. WOD- Aug 18, 2017

    Workout of the day:  10' AMRAP Partners Alternate 1 Bear Complex (PC+FS+PJ+BS+PJ) 165/ 115 rest 3' Then... 10' AMRAP (Partner)  400m Run ...
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  132. WOD - Aug 17, 2017

    Workout of the day: A1. False Grip Ring Pull-up 3xME A2. 2 Kipping Pull-up + 2 CTB + 2 BMU B. For time: 15-12-9 Thruster 135/95 Bar MU...
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  133. WOD - Aug 16, 2017

    Workout of the day: A. OHS 3x6 @31X1 Tempo B. 5 Rounds for time: 200m Run 12 Box Jump Over 30/24 12 Toes To Bar...
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  134. WOD - Aug 15, 2017

    Workout of the day:  A. Deadlift 4x5 @20X1 Tempo B. 3 Rounds For time:  50 Squats 40 Push-ups  30 Sit-ups 20 Pull-ups 10 Burpee Box Jump Ove...
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  135. WOD - Aug 14, 2017

    Workout of the day:  A. EMOM 12' 2 Hang Squat Snatches B. 9' AMRAP 35 DU 14 Wall Balls 20/14...
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  136. WOD - Aug 12, 2017

    Workout of the day:  Partner WOD: - Split any way 3 Rounds for time: 4 Rope Climbs 40 KBS 24/16 60 Wall Balls 20/14...
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  137. WOD - Aug 11, 2017

    Workout of the day:  A. OHS 3x8 @31X1 Tempo B. 15' AMRAP Row 1000m 60 SA DB Snatches 50/35 40 Strict HSPU AMRAP Bar MU...
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  138. WOD - Aug 10, 2017

    Workout of the day:  2 Rounds for time: 800m Run then 5 Rounds: 15 Burpees 10 Box Jump Overs 24/20...
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  139. WOD - Aug 9, 2017

    Workout of the day:  A.Find 1 RM Power Clean B. 8' AMRAP of Power Cleans @90% of A...
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  140. WOD - Aug 8, 2017

    Workout of the day:  A1. DB RFESS @30X1 Tempot; 3x12/s A2. SA Kneeling DB Press 3x12/s B. 10' AMRAP 4 Burpees Over Bar (lateral) 6 Hang Squ...
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  141. WOD - Aug 5, 2017

    Workout of the day:  A. Power Snatch - Build to tough TnG 3 reps B. 15' AMRAP 400m Run 35 DU 10 Strict HSPU...
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  142. WOD - Aug 4, 2017

    Workout of the day:  Fitness: A. Front Squat 3x10 @31X1 Tempo Dev/Perf: A. OHS 3x10 @31X1 Tempo B. For time: 21-15-9 Thruster 95/65 To...
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  143. WOD - Aug ,3 2017

    Workout of the day:  A. EMOM 20' 1. 10 DBL KB Swing 2. 10 DBL KB Front Squats 3. SA OH Carry 30 sec R 4. SA OH Carry 30 sec L B. For time: ...
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  144. WOD - Aug 2, 2017

    Workout of the day:  A. Find 2 RM TnG Power Clean B. 5 Rounds For time: 10 Deadlifts 185/125 20 Wall Ball 20/14...
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  145. WOD - Aug 1, 2017

    Workout of the day: A1. Strict Ring Pull-up 3xME UB @21X1 T A2. Skin The Cat 3x3-5 B. For time: 20' Cap Run 800m then 10 Rounds of Cindy ...
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  146. WOD - July 31, 2017

    Workout of the day:  A1. DB RFESS @30X1 Tempot; 3x10/s A2. SA Kneeling DB Press 3x10/s B. AMRAP 12' 1 Power Snatch #135/95 6 Strict HSPU 2...
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  147. WOD - July 29, 2017

    Workout of the day:  AMRAP 25' - Teams of 2 25 Thrusters #135/95 50 Burpee Box Jump Overs 24/20 50 Toes to Bar ...
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  148. WOD - July 28, 2017

    Workout of the day:  A1. DBL KB RDL @3311 Tempo 3x15; Rest 30 sec A2. KB Windmill @3111 Tempo 3x6/s; REst 2' B. 4 Rounds for time: 20 Sit-u...
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  149. WOD - July 27, 2017

    Workout of the day:  A. Find 4 RM TnG Power Clean B.For time: 21-18-15-12 Pull-ups Burpees to 6" target...
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  150. WOD- July 26, 2017

    Workout of the day:  A. Tabata Hollow Hold B. Tabata Side Plank C. 10 Rounds: 1 Round every 3 min  200m Run 10 Wall Balls 20/14...
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  151. WOD - July 24, 2017

    Workout of the day:  A1. DB RFESS @30X1 Tempot; 3x8/s A2. SA Kneeling DB Press 3x8/s B. 9' AMRAP 10 OHS #135/95 50 DU...
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  152. WOD - July 23, 2017

    Workout of the day: A1. Strict WTD Chin-up 4x2-3UB @21X1T A2. Shin to bar hang 4x15-35 sec **supinated grip for chin-ups B. 15' AMRAP 10 DL #...
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  153. WOD - July 21, 2017

    Workout of the day:  A. Find 6 RM TnG Power Clean B. 9' AMRAP 7 Clean + Jerks 155/105 10 TTB ...
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  154. WOD - July 20, 2017

    Workout of the day:  A1. Floor seated DB Arnold press 4x10 @31X1T A2. Push-up @31X1 Tempo 4xME A3. Side Plank 4x30-45 sec (wtd if possible) B. Ta...
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  155. WOD - July 19, 2017

    Workout of the day:  A1. DBL KB RDL @3311 Tempo 3x8; Rest 30 sec A2. KB Windmill @3111 Tempo 3x8/s; Rest 2' B. 17' AMRAP 20 Wall Balls 20/14...
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  156. WOD - July 18, 2017

    Workout of the day: A1. Strict WTD Chin-up 4x4UB @21X1T A2. Shin to bar hang 4x15-35 sec B. For time: 5-4-3-2-1 Strict MU 50-40-30-20-10 DU...
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  157. WOD - July 15, 2017

    Workout of the day:  For time: Partner WOD: Split any way 150 KBS 24/16kg 150 Pull-ups 150 Push Press #105/75 150 Jump Squats Over Bar Run 800...
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  158. WOD - July 14, 2017

    Workout of the day:  A1. Floor seated DB press 4x10 @31X1T A2. Push-up @31X1 Tempo 4xME A3. Side Plank 4x30-45 sec (wtd if possible) B. For time:...
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  159. wod - July 13, 2017

    Workout of the day:  A. Find 8 RM TnG Power Clean B. 5 Sets: Run 200m 12 Burpees to 6" Target 10 TTB rest 1'...
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  160. WOD - July 12, 2017

    Workout of the day:  A. 4 Sets 1 Legless + 2 w/ Legs Rest 2' B. 8' AMRAP 8 HSPU 8 OHS #115/80...
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  161. WOD - July 11, 2017

    Workout of the day:  A1. DBL KB RDL @3311 Tempo 3x10; Rest 30 sec A2. KB Windmill @3111 Tempo 3x10/s; REst 2' B. For time: 30 Thrusters #135...
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  162. WOD - July 10, 2017

    Workout of the day: A1. Strict WTD Pull-up 4x6UB @21X1T A2. Shin to bar hang 4x15-35 sec B. 10' AMRAP 15 Power Snatches #75/55 30 DU...
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  163. WOD - July 7, 2017

    Workout of the day:  A. Find 10 RM TnG Power Clean B. 10' AMRAP 6 Thruster #115/85 8 Pull-ups 25 DU...
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  164. WOD - July 6, 2017

    Workout of the day:  A1. Floor seated DB press 4x12 @31X1 A2. Push-up @31X1 Tempo 4xME A3. Side Plank 4x30-45 sec B. Row 500m rest 90 sec Row ...
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  165. WOD - July 5, 2017

    Workout of the day:  A1. DBL KB RDL @3311 Tempo 3x12; Rest 30 sec A2. KB Windmill @3111 Tempo 3x8/s; Rest 2' B. Diane 21-15-9 Deadlift 225/1...
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  166. WOD - July 4, 2017

    Workout of the day: A1. Strict WTD Pull-up 4x8 UB @21X1T A2. Shin to bar hang 4x15-30 sec B. 4 Rounds For time: 400m Run 10 Burpees 12 TTB...
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  167. WOD - June30, 2017

    Workout of the day:  A. 3 Rounds NFT: 25 Hollow Body Rocks 25 Superman Extensions 20 Beat Swings  10 DB Curl to OH B. For time: 400m Run ...
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  168. WOD - Jun 29, 2017

    Workout of the day:  A. 1 RM Snatch B. For time: 15' Cap 100 Wall Balls20/14 *Every time you break 1 Round of Cindy 5 Pull-ups 10 Push-ups...
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  169. WOD- June 28, 2017

    Workout of the day: A. 4 Rounds 1' ME Rope Climb rest 2' B. For time: Run 800m Rest 3' Run 800m ...
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  170. WOD - June 27, 2017

    Workout of the day:  CrossFit Total:  1RM Squat 1 RM Press 1 RM Deadlift...
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  171. WOD - June 26, 2017

    Workout of the day:  A. Build to 1 RM Clean + Jerk B. For time: 1...10 CTB Pull-ups in UB Sets...
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  172. WOD - June 23, 2017

    Workout of the day:  A. Back Squat 3x10 @30X1 Tempo Rest 2-3' B. Partner WOD: 13' AMRAP- Split Work any way 2 Rops Climbs 30 Burpees Over yo...
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  173. WOD - June 22, 2017

    Workout of the day:  A. EMOM 12' 2 Power Cleans + 1 Jerk B. For time: 30 Squat Snatches 135/95...
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  174. WOD - June 21, 2017

    Workout of the day:  A. 3 Rounds NFT: 20 Gymnastic Crunches 20 Hollow Rocks 20 Superman Extensions  B. For time: Row 1000m then 3 Roun...
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  175. WOD - June 20, 2017

    Workout of the day: A1. Deadlift 3x2 @20X1 Tempo; Rest 60 sec A2. Strict Dip 3x 10-20 UB; Rest 2' B. 8' AMRAP 12 Wall Balls 20/14 12 HR...
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  176. WOD - June 19, 2017

    Workout of the day: A. Strict Press 4x3 @30X1 Tempo; Rest 2-3' B. For time 100 Single Arm DB thrusters #50/35...
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  177. WOD - June 17, 2017

    Workout of the day:  A. 3 Rounds (NFT) 20 Gymnastic Crunches 30 Russian Twists WTD 60 Sec Plank B. 8 Rounds for time: 4 Bar MU 6 Squat Snatc...
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  178. WOD - June 16, 2017

    Workout of the day:  3 Rounds for time: 800m Run 21 Power Cleans 155/105...
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  179. WOD - June 15, 2017

    Workout of the day:  A. Back Squat 5x1 @90%+; Rest 2-3' A. 4' AMRAP 12 TTB 12  Strict HSPU Rest 1' 4' AMRAP 30 DU 30 Squats Rest 1' 4'...
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  180. WOD - June 14, 2017

    Workout of the day:  A. Strict Press 4x5 B. 3 Rounds (15') 1' on 30 sec off for Max Reps 1. Burpee To Plate 2. KBS 24/16 3. DB push Press...
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  181. WOD - June 13, 2017

    Workout of the day:  "Kelly" 5 Rounds for time: 400m Run 30 Box Jumps 24/20 30 Wal Balls 20/14...
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  182. WOD - June 12, 2017

    Workout of the day:  A1. Deadlift 3x4 @20X1 Tempo (pronated); Rest 60 sec A2. Strict Dip 3x 10-20 UB; Rest 2' B. Rowing Intervals Row 200 Cal...
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  183. WOD - June 9, 2017

    Workout of the day:  5 Rounds for time: 40 DU 15 Pull-ups 12 Deadlifts 155/105 16 Burpees Over Bar 600m Run...
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  184. WOD - June 9, 2017

    Workout of the day:  A. Farmers Carry 3x150m UB; Rest as needed B. 12' AMRAP 1 Squat Clean 185/135 4 Strict HSPU...
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  185. WOD - June 8, 2017

    Workout of the day:  A. Partner Rowing Intervals: Row 150/120 Cals - Partners must alternate every 15/12 cals B. 3 Rounds For time: 400m Run...
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  186. WOD - June 7, 2017

    Workout of the day: A. Back Squat 4x2 @85%+; Rest 2-3' B. 8 Rounds: 40 sec on 20 sec Off Wall Ball 20/14 C. Tabata Hollow Hold...
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  187. WOD - June 6, 2017

    Workout of the day:  A1. Deadlift 3x6 @20X1 Tempo; Rest 60 sec A2. Strict Dip 3x 10-20 UB; Rest 2' B. 3 Rounds 1' ME Burpees 1' ME KBS 24/16 1...
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  188. WOD - June 5, 2017

    Workout of the day:  A. EMOM 20' 1 Clean + Jerk B. For time: Row 1000m...
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  189. WOD - June 3, 2017

    Workout of the day:  A. Farmers Carry 3x200m UB; Rest as needed B. 7' AMRAP 12 KBS 32/24 40 DU Rest 1' then 5' AMRAP HR Push-ups...
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  190. WOD - June 2, 2017

    Workout of the day:  A1. BTN Strict Press 3x6-8 UB @31X1 Tempo; Rest 1' A2. Side Plank 45-65 sec/s; Rest 2' B. Partner WOD: Run 200m togethe...
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  191. WOD - June 1, 2017

    Workout of the day:  A. Back Squat 4x3 @80%+; Rest 2-3' B. For time: 10' CAP 21-15-9 Hang Squat Clean Thruster 75/55 Pull-up...
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  192. WOD - May 31, 2017

    Workout of the day:  6 Rounds for time 4 Bar MU 8 Burpee Box Jump Over 30/24 16 DB Snatch 50/35...
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  193. WOD - May 30, 2017

    Workout of the day:  A. EMOM 8' 2 TnG Squat Snatches B. "Nancy" 5 Rounds for time: 400m Run 15 OHS 95/65...
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  194. WOD - May 29, 2017

    Workout of the day:  A1. Deadlift 3x8 @20X1 Tempo; Rest 60 sec A2. Strict Dip 3x 6-15 UB; Rest 2' B. For time: 100 Double Unders 25 Toes to Ba...
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  195. WOD - May 25, 2017

    Workout of the day:  A. Back Squat 5x5 @75%+; Rest 2-3' B. 8' AMRAP 30 Double Unders 9 Toes To Bar ...
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  196. WOD - May 23, 2017

    Workout of the day:  For time: 25' Cap  1200m Run then 12 Rounds 4 Strict HSPU 8 CTB Pull-ups 12 Air Squats...
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  197. WOD - May 20, 2017

    Workout of the day:  A. Power Clean Find tough 3 rep TnG PC B. 4 Rounds for time 400m Run 8 Clean + Jerks 165/115...
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  198. WOD – Feb 11, 2016

    2′ AMRAP Power Cleans 135/95 2′ AMRAP Front Squats 135/95 2′ AMRAP Shoulder to Overhead 135/95 Rest 5′ x3 ...
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