- CORE WOD - 3 Rounds 40 sec on/20 Sec rest Birddogs Fire Hydrants Left Side Planks Right Side Planks - WORKOUT OF THE DAY -: Hero Wod: “MELIGONIS” For Time Complete: PART A) 1 [...]

- STRENGTH - Clean pulls Heavy set of 3 - WORKOUT OF THE DAY -: For time Complete: 400 M Row 10 Power Cleans 115/165 10 Burpee Box Jump Overs 800 M Row 10 Power [...]

- STRENGTH - Back Squats off the rack 4 sets of 5 @ 70% - WORKOUT OF THE DAY - 4 Rounds for time: 50 Air Squat 15/12 Cal Bike 8 Back Squat 135/185

HAPPY HALLOWEEN! *Costumes Welcome!* - WORKOUT OF THE DAY - AMRAP 33 MIN: In teams of 3: *One teammate is always Biking for Cals *One Partner Working at a time *One partner Resting --45 Pull [...]

- STRENGTH - EMOM x 8 4 Tap & Go Power Snatches Working weight 65%-75% of 1RM - WORKOUT OF THE DAY - “Nasty Nancy Games 2020 Wod 5” 5 Rounds for Time 500 meter [...]

- STRENGTH - Push Jerks 4 sets of 4 at 80% 12 mins - WORKOUT OF THE DAY - Buy in: 35/50 Cal Row Directly Into: 5 Rounds: 5 Push Jerk 125/175 15 Toes to [...]

- WORKOUT OF THE DAY - “Whitten” 5 Rounds For Time 22 Kettlebell Swings (2/1.5 pood) 22 Box Jumps (24/20 in) 400 meter Run 22 Burpees 22 Wall Ball Shots 20/14 lb 45 MIN CAP [...]

- STRENGTH - Deadlifts 3 sets of 4 at 80% 14 mins - WORKOUT OF THE DAY - “Time Priority Diane” Max Reps in 4 minutes 30 seconds x 3 Rounds *1 MIN rest between [...]

- STRENGTH - Front Squats 4 sets of 3. (Moderately Heavy) 15 mins - WORKOUT OF THE DAY - For time Complete: 21-15-9 -Double DB Front Squat (Must keep hands on DB and hold in [...]

- WORKOUT OF THE DAY - In Teams of 2: 30 MIN AMRAP: 30 Chest to Bar Pull up 30 Overhead Squat 95/135 *400 M Run Together at end of each round