Workout of the Day Complete for time 21-15-9 reps of: Thrusters (95/63#) Toes-to-bar Immediately into 21-15-9 reps of: Overhead squats (95/63#) Lateral burpees over bar Time cap: 20 minutes WOD Notes: You get 2 WODS…

Workout of the Day With a partner, complete in order for time: 1000/800m row 100 box jumps (24/20") 150 kettlebell swings (53/35#) 200 sit-ups 1000/800m row Time cap: 30 minutes WOD Notes: One person works…

Workout of the Day Sumo deadlift 2-2-2-2-2-2 Then complete 3 rounds of 1 min at each station: Synergy band squats (wide stance) Synergy band clam shells (30s/side) Plank knee-to-elbow (alternating) WOD Notes: Start around 60-65%…

Workout of the Day Complete for time (break up reps any way desired): 150 double unders 75 hang power snatches (75/55#) 75 handstand push ups Time cap: 20 minutes WOD Notes: You get to pick…

Workout of the Day Complete 7 rounds for time of: 200m run 15 back squats (135/93#) Time cap: 20 minutes WOD Notes: This workout is basically half "Manion," a hero WOD that is 7 rds…

Lou working through knees-to-chest! Workout of the Day Complete EMOM for 15 minutes: 2 shoulder presses (80-85% 1RM) Then - accumulate 2 minutes of handstand hold and 2 minutes of bar hang (break up as…

Workout of the Day Complete for time: 1500/1200m row (or 2x bike) 50 ab tuck-ups 1000/800m row (or 2x bike) 35 ab tuck-ups 500/400m row (or 2x bike) 20 ab tuck-ups Time cap: 20 minutes…

Workout of the Day “Body Armor” aka “MURPH” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Wear a 20/14# weight vest. History of Murph: “Murph” is…

Workout of the Day Front squat 5-5-5-5-5 Then complete 5x3 drop box jumps NFT WOD Notes: For the front squats, start around 55-60% of your 1RM and work up to 75-80%. Drop box jumps are…

Workout of the Day Complete 5 rounds, each for time, of: 6 wall walks 8 over-unders 10 single-arm devils presses (50/35#, alternating) Start a new round every 4 minutes. WOD Notes: There's lots of laying…