Workout of the Day Complete 5 rounds for time of: 25 wallballs (20/14# to 10/9') 15 handstand push ups 1 minute dead hang Time Cap = 24 minutes. WOD Notes:  The dead hang from a…

Workout of the Day On a 14 minute clock, complete max reps in 4 minutes at each of the following stations: Power snatches (135/93#) Row Double unders Rest 1 minute between movements. WOD Notes:  Choose…

Workout of the Day Overhead Squat 2-2-2-2-2 Then complete max consecutive toes to bar. WOD Notes: If you know toes to bar are a skill in development for you, consider shooting for a cumulative ~20…

Workout of the Day Complete for time: 400m run 50 sit ups 25 bar muscle ups 50 sit ups 15 bar muscle ups Time Cap = 18 minutes. WOD Notes:  This workout contains quite a…

Workout of the Day Every 4 minutes for 20 minutes complete: 21 KB swings (53/35#) 14 burpees over the bar 7 thrusters (155/103#) WOD Notes:  Ideally, the early rounds should be under 2 minutes and…

Workout of the Day Sumo deadlift 1-15-1-10-1-5-1 WOD Notes:  The sets of 1 in today's lift should likely not be a PR, especially the first set.  Shoot for 85-90% in round 1 and either stay…

Workout of the Day "Carver" Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols 13 power cleans (205/125#) 7 muscle ups 27 wallballs (20/14# to 10/9′) 20 box jumps (24/20″) 13 strict pull…

Workout of the Day Every 2 minutes for 20 minutes complete for time: 4 power cleans (135/93#) 8 pull ups 12 slam balls (30/20#) WOD Notes:  Choose a power clean weight that will allow you…

Workout of the Day Shoulder Press 3-3-3-3-3 Then complete for time: 500m row WOD Notes:  After the warm up, shoot for your first set of 3 to be at or above 70% of your 1…

Workout of the Day Strongman Day!! Take 10 minutes to work on each of the following stations: Shouldering a stone Taking a keg from ground to overhead 400m farmer's carry WOD Notes:  Come on in…