Workout of the Day Complete 8 rounds for time of: 200m run 10 pull ups 20 sit ups Time cap = 24 minutes. WOD Notes:  Try to keep each movement to under 1 minute to…

Workout of the Day Complete 6 rounds, each for time: 30/24 cal row 20 one-arm DB thruster (50/35#, 10R/10L) Start a new round every 5 minutes. WOD Notes:  Choose a DB weight that allows you…

Workout of the Day Shoulder Press 3-3-3-3-3 Then complete NFT: 50 bent over flies 50 banded pec flies WOD Notes:  Today we'll be building to a heavy set of 3 on shoulder presses!  Shoot to…

Workout of the Day AMRAP in 20 minutes of: 400m run 10 deadlifts (275/183#) 400m run 3 rope climbs WOD Notes:  Choose a deadlift weight that will take 1 or 2 sets to complete most…

Workout of the Day Complete 4 rounds for time of: 5 ring muscle ups 15 power snatches (115/73#) 50 air squats WOD Notes:  The power snatch today is expected to be done in small sets…

Workout of the Day Front Squat 2-2-2-2-2-2 Then 2x400m run WOD Notes:  Today we'll build to a 2 rep max front squat!  Shoot to hit your first set of 2 around 70-75% and build.  If…

Workout of the Day Complete for time:  10 wall walks Then 3 rounds of: 30 box jumps (24/20") 15 strict knees-to-elbow Then:  10 wall walks Time cap = 20 minutes. WOD Notes:  Choose a wall…

Workout of the Day With a partner, one person working at a time, complete 3 rounds for time of:  800m row 80 wallballs (20/14# to 10/9') 80 KB swings (53/35#) Time Cap = 35 minutes.…

Workout of the Day Take 20 minutes to find a 1 rep max of the following complex: 3 deadlifts + 2 hang squat cleans + 2 shoulder to overheads Then accumulate 2 minutes of: L-sit…

Workout of the Day Complete 4 rounds for time of: 400m run 20 handstand push ups 20 KB snatches (53/35#, 10R/10L) Time Cap = 25 minutes. WOD Notes:  Pick a handstand push up variation/rep scheme…