Workout of the Day Complete for time: 30 pull ups 30 hang power cleans (115/73#) 30 push ups 20 chest to bar pull ups 20 power cleans (115/73#) 20 handstand push ups 10 bar muscle…

Workout of the Day Deadlift 1-1-1-1-1-1-1 (athlete's choice: sumo or conventional; training max - no fails!) Then 5 rounds NFT: 10 barbell bent-over rows (25-30% 1RM) 10 superman rocks WOD Notes: Similar to the recent…

Audge throwing some weight overhead!Workout of the Day AMRAP in 15 minutes of: 6 front squats (60% 1RM) 3-6-9-12-15-18-21-etc. toes to bar WOD Notes: This one is going to get spicy!! Choose a front squat…

Workout of the Day Complete the following 4 rounds, each for time: Round 1: 5 wall walks 40 double unders 15 RKBS (70/53#) 400m run Round 2: 40 DU 15 RKBS 400m run 5 wall…

Workout of the Day Bench press 1-1-1-1-1-1-1 (training max - no fails!) Then complete 3 rounds NFT with 30% 1RM: 10 narrow bench press 10 regular bench press 10 wide bench press WOD Notes:  Similar…

Workout of the Day Complete for time: 21 squat snatches (95/63#) 42/32 cal bike or row 15 squat snatches (95/63#) 30/23 cal bike or row 9 squat snatches (95/63#) 18/14 cal bike or row WOD…

Workout of the Day Complete 2 rounds for time of: Run 1 mile 50 burpees (to a 12" target) WOD Notes: READ ME BEFORE YOU CHERRY PICK!! This was the mainpage workout on Aug 30,…

Workout of the Day E2MOM for 20 minutes: 1 clean & jerk WOD Notes: Today we get to throw some weight around with heavy clean and jerks! If the barbell is moving well you're welcome…

Workout of the Day AMRAP in 18 minutes: 12 alternating DB power snatch (70/50#) 12 pistols 12 chest-to-bar pull ups WOD Notes: Each movement in this WOD is challenging, so today isn't going to be…

Workout of the Day Complete 10 rounds for time of: 16/12 cal row or bike 20 abmat sit ups Time cap = 25 minutes WOD Notes: Today's WOD isn't technical, just a turn-your-head-off-and-go kind of…