Workout of the Day: Complete 3 rounds for time of: 500/400m row 25 thrusters (95/65#) WOD Notes:  Modify the thruster weight such that every round can be completed in 3 sets or fewer each round. …

Some 4th of July fun! Workout of the Day: Complete all for time: 800m run Then 40-30-20-10 wall balls (20/14# to 10/9') 20-15-10-5 pull-ups 800m run WOD Notes:  After the first 800m run, you'll alternate…

Workout of the Day Every other minute on the minute for 20 minutes: 5 power cleans  Then Max distance row in 1 minute. WOD Notes:  The intent on the cleans is to increase weight every…

Workout of the Day Partner "Bert" In teams of 2, for time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges (sub: reverse lunges) 400-m run 200 squats 400-m run 150 walking lunges…

Workout of the Day Complete 5 rounds for time of: 21 kettlebell swings (53/35#) 15 box jumps (24/20") 9 toes-to-bar Time Cap: 20 minutes Cash Out 5 minutes of handstand / handstand walk practice (see…

Workout of the Day Sumo-deadlift 5x5 (65%) Then 30-20-10 reps not for time of: One-leg, two-arm Romanian deadlift (45/33#) Cobra back extensions WOD Notes: Perform a set of  sumo-deadlifts every 3 minutes. For the cash…

Workout of the Day AMRAP in 7 minutes of: 7 cleans (115/75#) 7 burpees Rest 2 minutes, then AMRAP in 5 minutes of: 5 cleans 5 burpees Rest 2 minutes, then AMRAP in 3 minutes…

Workout of the Day 3 rounds for time of: 400m run 21 power snatch (75/55#) 12 chest-to-bar pull-ups Time cap: 20 minutes WOD Notes: For the power snatch, pick a weight that allows you to…

Workout of the Day Bench Press 5x5 (~70%) Then Alternating Tabata (16 intervals) of: Ring Rows Push ups WOD Notes: It's bench day, ICA! Work up to ~70% of your 1 rep max and maintain…

Workout of the Day Complete 3 rounds for time of: 250m run 16 KB/DB muscle snatches (8R/8L @ 50/35#) Rest 3 minutes, then Complete 3 rounds for time of: 16 burpees 16 KB/DB muscle snatches…