Daily WOD

Part 1: OHS – 5×5 @ light to moderate weight Part 2: “Black & White” 3 RFT – 10 OHS, 20 Box Jumps, 60 DU. RX 95/65,... Read More

Part 1: EMOM 14: Minutes 1-2-3: Hang Snatch Pull + Hang Squat Snatch (62-65-68%) Minute 4: Rest Minutes 5-6-7: 2 Hang Squat Snatches (72-75-78%) Minute 8:... Read More

Part 1: 3 Rounds of 5 Turkish Situps(each side), 10 T2Rack, 20 Shoulder Taps. Rest 90 sec btw Part 2: “Wired” 4 RFT of 20 Pullups, 30... Read More

Part 1: Clean & Jerk Warm-up Part 2: “Sasquatch” Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks* *On the 0:00, 5:00,... Read More

Part 1: Backsquats – 5, 5, 4, 4, 3 Building to WOD weight. Rest 2 minutes. Part 2: “Everest” Comptrain Benchmark WOD 21-15-9 of Backsquats and Strict... Read More

Part 1: Hip Mobility Part 2: “5X5” Row 5×5 min w/3 min easy row between Notes: Long Row, 3 minutes of easy is meant to be... Read More

Part 1: EMOM 10 – Even:3 Thrusters, Odd: Power Cleans. Add weight after min 2 and min 6. Part 2: “Fight Club” Comptrain Benchmark WOD 3 Rounds... Read More

Part 1: Tabata Planks & Plate Twists Part 2: Partner Death by KBS/Goblet Squats. Min 1 – P1 does  1 KBS then P2 does 1 Goblet... Read More