Workout of the Day Sumo deadlift 3-3-3-3-3-3 Then complete 3 rounds NFT of: 10 barbell roll outs 10 Romanian deadlifts (40% 3RM sumo deadlift) WOD Notes: If you hit the RDLs with solid form, your…

Workout of the Day Complete for time: 1500/1200m row 50 wall balls (20/14# to 10/9') 1000/800m row 50 wall balls (20/14# to 10/9') 500/400m row 50 wall balls (20/14# to 10/9') Time cap= 20 minutes…

Workout of the Day AMRAP in 15 minutes of: 8 kettlebell swings (70/53#) 10 box jumps (30/24") 12 weighted abmat sit ups (20/14# medball) WOD Notes: Today's goal is constant movement. Choose a kettlebell that…

Workout of the Day Push press 5-3-3-2-1-1-1 Then complete NFT: 20 manmakers WOD Notes:  If you've never played around with manmakers, they tend to escalate quickly! Check out a demo video here. In larger classes…

  Workout of the Day Complete for time: 100 double unders 20 thrusters (95/63#) 5 rope climbs 80 double unders 16 thrusters (95/63#) 4 rope climbs 60 double unders 12 thrusters (95/63#) 3 rope climbs…

Workout of the Day EMOM for 20 minutes of: First minute: 3 deadlifts (155/103#) 3 power cleans (155/103#) 3 front squats (155/103#) Second minute: 5 bar muscle ups WOD Notes:  Choose a weight that will…

Workout of the Day Power snatch 5-5-5-5-5 Then complete NFT: 3x3 snatch pulls (100% 1RM power snatch) 3x10 Sotts presses (empty bar) WOD Notes:  The power snatches can be touch and go or quick singles…

Workout of the Day Complete 200 burpees for time. WOD Notes:  Our famous annual benchmark!! Is this a test of conditioning and muscle endurance? Yeah, I guess. Is it a test of sheer mental fortitude?…