Workout of the Day Push Jerk 6x3 (80% 1RM) Then Max consecutive wallballs (20/14# to 10/9') WOD Notes:  The intent today is to get to one weight and stay there for all 6 sets.  For…

Workout of the Day Complete 10 rounds for time of: 6 power cleans (135/95#) 6 box jumps (32/24") After the first 5 rounds are completed, sprint 800m before finishing the final 5 rounds.  Rx =…

Workout of the Day Complete for time: 50 kettlebell swings (53/35#) 400m run 40 kettlebell swings 400m run 30 kettlebell swings 400m run 20 kettlebell swings 400m run 10 kettlebell swings Time cap: 20 minutes…

Workout of the Day EMOM for 20 minutes of: 1 cluster (squat clean + thruster) WOD Notes:  The goal is to increase weight gradually over the 20 minutes.  Increasing every 3 to 4 rounds should…

Workout of the Day "Cindy"  AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: This workout tends to go best when you are able to methodically keep moving through…

Workout of the Day Complete a full Tabata (8 rounds of 20 seconds work, 10 seconds rest) of: Back Squats (95/65#) L-sit hold Ring rows Handstand hold Row (cal) Rest 1 minute between movements. WOD…

Workout of the Day Overhead Squat 5-5-15 Then AMRAP in 5 minutes of: 25 side crunches (R) 25 side crunches (L) 25 tuck ups 25 toe touches 25 leg lifts WOD Notes:  The first two…

Workout of the Day EMOM for 15 minutes of: 3 power cleans (205/125#, NTE 80% 1RM) 7 toes to bar WOD Notes:  EMOM stands for every minute on the minute. At t=o, you'll complete 3…

Workout of the Day Complete 2 rounds for time of: 800m run 30 pull ups 20 one-arm DB push jerks (70/50#, 10R/10L) Time Cap = 20 minutes. WOD Notes:  If it takes more than 10…

Workout of the Day Sumo Deadlift 10-8-6-4-2  Then complete NFT: 50 banded lateral skier jumps (25R/25L) 20 pistols (10R/10L) WOD Notes:  The goal on the deadlift is to increase weight each set.  A reasonable goal…