Workout of the Day Shoulder Press 5-3-3-2-1-1-1 Then complete 4 rounds of 20 seconds of work, 10 seconds of rest at the following stations: Shoulder presses (40% 1RM) Speed step single unders Push up hover…

Workout of the Day Partner Interval: Complete 20 rounds (10 each) for time of: 15 wall balls (20/14" to 10/9') 10m walking lunge (2x50/35# DB) Time cap = 25 minutes WOD Notes: Today we have…

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…