Workout of the Day Complete 7 rounds for time of: 7 power cleans (135/93#) 14 burpees  Time cap: 15 minutes WOD Notes: No notes. Don't do the math. Just come in and do the work!…

"Helen" Complete 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes:  Intensity is what makes this WOD special. Push yourself beyond your comfort zone and see what Helen…

Workout of the Day Overhead squat 5-5-5-5-5 then Complete for time: 250/200m row 30 alternating one-arm DB snatch 250/200m row Time cap: 5 minutes WOD Notes: For the overhead squat you can increase weight each…

Workout of the Day AMRAP in 12 minutes of: 10 thrusters (115/75#) 8 toes-to-bar WOD Notes: The thrusters are on the heavy side, on purpose! Pick a weight where you can do the 1st round…

Workout of the Day Complete 10-20-30-40-50-40-30-20-10 reps for time of: Double unders (Rx=unbroken) Plank knees to elbow (1 touch = 1 rep) Reverse lunges in place WOD Notes:  Please bring your own rope if you…

Workout of the Day Push jerk 5-5-3-3-1-1-1 Then Complete 3 rounds for max reps: Left-arm KB/DB push press or jerk - 30 seconds 30 seconds rest Right-arm KB/DB push press or jerk - 30 seconds…

Workout of the Day "Kelly"  5 rounds for time of: 400m run 30 box jumps (24/20") 30 wall balls (20/14# to 10/9') Time cap: 35 minutes WOD Notes: This is a benchmark WOD, and it’s…

Workout of the Day Complete for time: 50/35 calorie row 50 hang power cleans (155/105#) 50 pull ups Time cap: 15 minutes WOD Notes: Pick a weight for the hang power cleans that allows you…

Workout of the Day Front Squat 5-5-5-5-5 Then run 400m backwards for time. Rest 1 minute and run 400m forward for time.

Workout of the Day 3 rounds for time of: 400m run 12 power snatch (115/75#) 12 overhead squats (115/75#) Time cap: 20 minutes WOD Notes: Pick a weight that allows you to touch-and-go multiple reps…