Workout of the Day Bench press 3-3-3-3-3-3 Then complete 4 rounds NFT of: 10R/10L single-arm DB bench presses 10R/10L single-arm DB bent-over rows 10 two-arm DB curls (single DB) WOD Notes: Start around 60-65% of…

Workout of the Day Complete 3 rounds for time of: 800m run 30 toes-to-bar 30 handstand push ups Time cap: 30 minutes WOD Notes: We're continuing our Murph prep with a longer metcon today. Remember…

Workout of the Day Complete 10 rounds for time of:   7 front squats (135/93#) 7 bar-facing burpees Time cap: 15 min WOD Notes: Today is meant to be on the short & intense end…

Workout of the Day Behind-the-neck split jerk 1-1-1-1-1-1-1 Then 3 rounds (not for time) of: 10 right-arm DB push press + 10yd OH carry 10 left-arm DB push press + 10yd OH carry WOD Notes:…

Workout of the Day Complete for time: Row or bike 50/40 cal Then 40-30-20-10 reps of: Wall balls (20/14# to 10/9') Box jumps (24/20") Then row or bike 50/40 cal Time cap: 20 minutes WOD…

Workout of the Day Take 12 minutes to work up to a heavy single clean & jerk. Then "Grace" Complete for time: 30 power clean & jerks (135/93#, NTE 65% 1RM) Time cap: 10 minutes…

Workout of the Day Back squat 3-3-3-3-3 Then complete NFT: 3x20 heel-elevated goblet squats WOD Notes:  Increase weight each set of back squats, starting around 65% and ending around 85-90% of your 1RM. For the…

Workout of the Day In teams of 2, AMRAP in 24 minutes of: 400m run Rounds of "Cindy" (5 pull ups, 10 push ups, 15 squats) WOD Notes: Memorial Day "Murph" is only 2 weekends…

Workout of the Day Complete 10 rounds for time of: 1 rope climb 10 weighted box step ups (53/35# to 24/20") 30 double unders Time cap: 20 minutes WOD Notes: To beat today's time cap,…

Workout of the Day  E2MOM for 20 minutes of: 1 squat clean + 2 hang squat clean WOD Notes: Today's workout calls for completing 1 complex every 2 minutes. You can increase weight every few…