Daily WOD

Part 1: 8 Minutes to build to heavier than the WOD – 2 TNG Power Snatch/ 2 TNG Power Cleans Part 2: EMOM 7:1,2,3,4,5,6,7 Touch-and-Go... Read More

Part 1:  Movement Prep and Warm-up Part 2: “Human Torch”For Time:1,000/900m Row800m Run750/675m Row600m Run500/450m Row400m Run250/225m Row200m Run Alternative: (If poor weather) Run =>3:00/2:30/2:00/1:30... Read More

Part 1: L-Sit & Renegade Row Warm-up Part 2: “Sickle-Fin Weasel Shark”5 Rounds:75 Double Unders:30 L-Sit Hold (Accumulate)*20 Alternating Renegade Rows RX 35/25, L2 30/20,... Read More

Part 1: 8 min to build to a heavy Squat Snatch or Power Snatch + OHS Part 2: “Greenland Shark”For Time:800m Run30 Snatch 800m Run30 Snatch 800m... Read More

Part 1: Movement Prep and Warm-up Part 2: “Great White Shark”For Time:36 Kipping Pull-Ups63 Weighted Sit-Ups27 Kipping Pull-Ups45 Deficit Push-Ups* 18 Kipping Pull-Ups27 DB Box... Read More

Part 1: 8 minutes to build to starting weight Part 2: Heavy Day10 Sets:Every 2:00:3 Back Squats*Try to use at least 70% acrossall sets Alternative:... Read More

Part 1: Devil’s Press and Knees to Elbow Warm-up Part 2: “Goblin Shark”AMRAP 12:3 Devil’s Press6 Knees-to-Elbows RX 50+/35+, L2 40/25, L1 30/20 Alternative: K2E... Read More

Part 1: Wall Ball Warm-up Part 2: “Humpback Catshark” 3 Rounds:400m Run50 Wall Balls (20/14#)**Every time you break the wallballs, complete 10/7 Cal Bike (14/10... Read More