WOD

Workout of the Day: WOD: 21-18-15-12-9-6-3 Reps for time of: Wall Ball 90′ Sled push between each round of wall ball Extras: “Kettle Bell Hell”... Read More

Workout of the Day: MWOD: Posterior Chain Smash and Floss: Monkey Bar of Death (2 Min Each, Pg 349) Calf Gap and Smash (2 Min... Read More

Workout of the Day: Group Warm Up: 10 Knees to Elbows Bear Crawl to Wall Ball Targets 10 Wall Ball Crab Walk to Pull Up... Read More

Workout of the Day: WOD: Partner WOD: 80 Pull Ups while partner  is in a Deadlift Hold 80 Deadlifts while partner is in a Pull... Read More

Workout of the Day: MWOD: Low Back Smash, Double LaX Ball (3 Min, Pg 290) Banded Elbow Distraction (2 Min Each, Pg 281) WOD: Alternating... Read More

Workout of the Day: Group Warm Up: (row determines work time at each station) STATION 1 – Row 250 m STATION 2 – Banded Good... Read More

Workout of the Day: MWOD: Posterior Chain Floss (2 Min Each, Pg 351/2) Super Frog (2 Min Each, Pg 342) WOD: Complete for time: 6... Read More

Workout of the Day: MWOD: Quad Smash (2 Min Each, Pg 324) Bone Saw Calf Smash (2 Min Each, Pg 380) WOD: As Many Rounds... Read More

Workout of the Day: 2x Through of: 60′ Sled Push 10 Hip Circle Side Steps Each 10 Kipping Swings 10 Sit Ups 10 Squat Jumps... Read More

Workout of the day: WOD: Every Minute on the Minute for 12 Minutes: Evens- Row 12 Calories Odds- 10 Front Squats (155/ 105)