Workout of the Day Front squat 2-2-2-2-2-2 w/2 second pause Then, find your max height box jump. WOD Notes: On the 2 rep pause squats, start around 60-65% and work up to 85-90%. For the…

Workout of the Day Complete 3 rounds for time of: 400m run 10 Turkish get-ups (5/side, 53/35#) 10 bar muscle ups WOD Notes: If you've never done a Turkish get-up before, it's a multi-step KB/DB…

Workout of the Day "The Chief" AMRAP in 3 minutes of: 3 power cleans (135/93#) 6 push ups 9 air squats Rest 1 min and repeat for a total of 5 rounds WOD Notes: The…

Workout of the Day Complete E2MOM for 20 minutes: 1 squat snatch (90%) Cash out: Sotts press 5-5-5-5  WOD Notes: The goal today is to improve our technique on the snatch! It's a challenging lift…

Workout of the Day Complete 10 rounds for time of: 9 thrusters (95/63#) 9/7 cal bike or row Time cap: 20 minutes WOD Notes: If you have a 3rd lung laying around, you may want…

Workout of the Day Deadlift 5-5-5-5-5 Then 3 rounds NFT of: 20 single-leg opposite-arm kettlebell Romanian deadlifts (10R/10L) 20 banded good mornings WOD Notes: Today we're working on heavy conventional deadlifts, increasing weight each set.…

https://youtu.be/DrJGczR0r-A Workout of the Day “Open 23.2A” AMRAP in 15 minutes of: 5 burpee pull-ups*  10 shuttle runs (1 rep = 25-ft out/25-ft back) *Add 5 burpee pull-ups after each round. "Open 23.2B" Immediately following…

Workout of the Day On a 24 minute clock complete: Minutes 0/4/8/12/16/20: 250m run Minutes 2/6/10/14/18/22: 30 abmat sit ups (rds 1&4) 30 alternating toe touches (rds 2&5) 60 russian twists (30R/30L, 25/15#, rds 3&6)…