Workout of the Day Complete 5 rounds for time (but more importantly, for quality) of: 10 strict chin ups 10 bent-over rows (135/83#) 10 floor wipers (L+R=1) 10 barbell roll-outs Time cap = 30 minutes…

Workout of the Day Overhead squat 3-3-3-3-3 Then EOMOM for 10 min (5 rounds) of: 8 burpees + 8 overhead squats (50% 3RM) WOD Notes: If your shoulders don't allow you to overhead squat, sub…

Workout of the Day On a 3 minute clock, complete: 16/12 cal (bike or row) 8 power clean (155/105#) Max wall balls (20/14# to 10/9') Rest 2 minutes and repeat for a total of 5…

Workout of the Day AMRAP in 20 minutes of: 400m run Max consecutive push ups Every time you break the push ups, run 400m. WOD Notes: This is similar to a CrossFit benchmark, Nicole, but…

Workout of the Day Sumo deadlift 5-5-3-3-2-2-2 Then complete 3 sets NFT of: 30 alternating jumping lunges (15R/15L) WOD Notes: For the sumo deadlifts, increase weight each set working to a new 2 rep max.…

Workout of the Day AMRAP in 15 minutes of: 8 toes to bar 12 DB hang power clean & jerks (6R/6L, 50/35#) 36 double unders WOD Notes: This is an Open style workout that uses…

Workout of the Day "Jackie" 1000m row 50 thrusters (45/33#) 30 pull ups Time cap: 12 minutes Then complete NFT: Single-leg squat practice WOD Notes: Jackie is a benchmark workout that we complete once per…

Workout of the Day Push press 10-8-6-4-2-2-2 Then: Find your 3 rep max weighted push up WOD Notes: Start around 50% of your 1RM and target your final set around 90-95% of your 1RM.

Workout of the Day Complete 4 rounds, each round for time, of: 400m run 21 deadlifts (185/123#, NTE 50% 1RM) 21 box jumps (24/20") Start a new round every 6 minutes. WOD Notes: This is…

Workout of the Day Complete for time: Row 500/400m 75 butterly abmat sit-ups Row 1,000/800m 45 butterfly abmat sit-ups Row 2,000/1,600m 30 butterfly abmat sit-ups Time Cap: 25 minutes WOD Notes: This workout was adapted…