Workout of the Day "Open 12.3" AMRAP in 18 minutes of: 15 box jumps (24/20") 12 push presses (115/75#) 9 toes to bar WOD Notes:  Choose a weight that allows you to get through the…

Workout of the Day Overhead Squat 1-1-1-1-1-1-1 Then 3x10R/10L KB snatches WOD Notes:  For the KB snatches, build to the heaviest weight that allows you to complete 10 smooth reps.  Compare to 191022. Nutrition Notes: …

Workout of the Day AMRAP in 20 minutes of: Max consecutive handstand push ups 400m run WOD Notes: Today's score will be the total number of HSPU completed. You start with a max consecutive set…

Workout of the Day Complete for time: 10 ring rows 20 wallballs (20/14# to 10/9') 40 double unders Rest for the remainder of 3 minutes and repeat for a total of 8 rounds. WOD Notes: …

  Workout of the Day Sumo Deadlift 1-1-1-1-1-1-1 Then 3x8 glute bridges (40% 1RM sumo deadlift) WOD Notes:  Compare sumo deadlift to 200228. Nutrition Challenge Day 2:  Preparation is key!  Hopefully you prepped some protein…

Workout of the Day "2020 Fall Nutrition Performance Test" Complete max consecutive strict pull ups. Rest at least 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 Complete 15 rounds for time of: 3 power snatches (155/105#) 5 ring dips 7 box jumps (24/20") Time cap: 25 minutes WOD Notes:  Choose a power snatch weight that will allow…

Workout of the Day Push Press 1-1-1-1-1-1-1 Then 3x15 bent over rear delt flies 3x10 front raises Max consecutive behind the neck presses (empty bar) WOD Notes:  Compare to 181012. 5K Notes: At 3:00 pm…

Workout of the Day AMRAP in 8 minutes of: 8 front squats (135/95#) 32 double unders Rest 2 minutes, then AMRAP in 8 minutes of: 12 deadlifts (135/95#) 24 bicycle crunches (12R/12L) Rest 2 minutes,…

Workout of the Day AMRAP in 15 minutes of: 30 handstand shoulder taps 12 DB power snatches (70/50#, 6R/6L) 6 bench presses (65% 1RM) WOD Notes:  Choose a DB and bench press weight that will…