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…

Workout of the Day AMRAP in 5 minutes of: 10 push ups 15 goblet squats (50/35#) Rest 3 min. AMPAP in 5 min of: 10 tuck ups 15 two-arm KB/DB push press (50/35#) Rest 3…

Workout of the Day Deadlift 5x5 (approx. 70% 1RM) Then 200 steps lateral banded walk (100R/100L) WOD Notes: Today is a conventional deadlift. You should warm up to approx 70% of your 1RM and then…

Workout of the Day "Nate"  AMRAP in 20 minutes of: 2 ring muscle ups 4 handstand push ups 8 kettlebell swings (70/53#) WOD Notes:  This is a hero WOD and one of our annual benchmarks.…

Workout of the Day 6 rounds for time of: 10 back squats (50% 1RM) 50 double unders Time cap: 15 minutes WOD Notes: Pick a squat weight that allows you to go unbroken for the…

Workout of the Day Push press 5-5-5-5-5 then AMRAP in 5 minutes of: 15 hang muscle cleans (45/33#) 15 push press (45/33#) WOD Notes: Increase weight each set working up to a 5 rep max.…

Workout of the Day: Complete 3 rounds for time of: 500/400m row 25 thrusters (95/65#) WOD Notes:  Modify the thruster weight such that every round can be completed in 3 sets or fewer each round. …

Some 4th of July fun! Workout of the Day: Complete all for time: 800m run Then 40-30-20-10 wall balls (20/14# to 10/9') 20-15-10-5 pull-ups 800m run WOD Notes:  After the first 800m run, you'll alternate…

Workout of the Day Every other minute on the minute for 20 minutes: 5 power cleans  Then Max distance row in 1 minute. WOD Notes:  The intent on the cleans is to increase weight every…