Workout of the Day Partner Interval: Complete 16 one-minute rounds (8 each) of: 7 deadlifts (60% 1RM) 5 burpees Max wallballs in remaining time. Record total wallballs completed as a team of 2. WOD Notes: …

Workout of the Day AMRAP in 18 minutes of: 10 power snatches (115/75#) 20 box jumps (24/20") 50 Russian twists (25/15#, 25R/25L) WOD Notes:  For the power snatches, choose a weight that will allow you…

Workout of the Day Front Squat 4x10 (65% 1RM) Then 3 rounds NFT of: 20 KB front rack split squats (10R/10L) 10 Zercher deadlifts (40% 1RM front squat) WOD Notes:  This is a high volume…

Workout of the Day EMOM for 8 minutes of: Bar muscle ups (1, 2 or 3 reps) Then complete: 5x400m run. Start a new run every 4 minutes. WOD Notes:  The scale for bar muscle…

Workout of the Day “2020 Fall Nutrition Performance Test” Complete max consecutive strict pull ups Rest approx. 5 minutes, then: “Open 15.5” Complete 27-21-15-9 reps for time of: Row (calories) Thrusters (95/65#) Time cap =…

  Workout of the Day Shoulder Press 5x8 (65% 1RM) Then complete 3 rounds NFT of: 10 KB/DB windmills (5R/5L) 5 skin the cats WOD Notes:  Try to complete each set of shoulder presses without…

Workout of the Day Complete 5 rounds of 1 minute at each station: Hang power clean (135/95#) Double unders Plank hold Rest WOD Notes: You'll have 2 scores: total number of HPC and total number…

Workout of the Day Complete 30-20-10 reps for time of: Toes to bar Front rack reverse lunges in place (95/65#) WOD Notes:  This is designed to be a relatively fast workout. The first set of…

Workout of the Day Complete for time: 20 burpee box jumps (24/20") 40/30 calorie row 60 sit ups 80 wallballs (20/14# to 10/9') 100 KB swings (53/35#) Time Cap: 20 minutes WOD Notes: Today's chipper…