Workout of the Day Complete AMRAP in 20 minutes of: 500m row 50 alternating single leg squats (25R/25L) 10 squat snatches (135/93#) WOD Notes: Choose a single leg squat progression that will let you complete…

Workout of the Day Complete 10 rounds for time of: 5 deadlifts (275/185# NTE 75% 1RM) 10 pull ups Time Cap = 20 minutes WOD Notes:  Plan on the deadlifts being completed in 1 or…

Workout of the Day Box squat 6x3 (85%) Then complete max calories in 1 minute of: Echo bike WOD Notes: A 1 minute cash out? On leg day? Pshaw! Seems too easy... Community Notes:  Stop…

Workout of the Day AMRAP in 12 minutes of an ascending ladder: 5 wallballs (20/14# to 10/9') 10 double unders 10 wallballs (20/14# to 10/9') 20 double unders 15 wallballs (20/14# to 10/9') 30 double…

Workout of the Day Complete 3 rounds for time of: 400m run 25 push press (115/73#) 25 toes to bar Time cap = 22 minutes WOD Notes: In the event of rain, substitute a 500/400m…

Workout of the Day Take 5 sets to build to a heavy single of the following barbell complex: Power clean + hang squat clean + hang squat clean Then complete 3 rounds NFT of:  25…

Workout of the Day "Carver" Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols (10R/10L) 13 power cleans (205/125#) 7 ring muscle ups 27 wallballs (20/14# to 10/9′) 20 box jumps (24/20″) 13…

Workout of the Day Complete 8 rounds, each for time of: 2 rope climbs 4 power snatches (135/93#) 6 bar-facing burpees Start a new round every 3 minutes.  WOD Notes: This is an interval style…

Workout of the Day Skill Work: Take 12 mintues to work strict ring muscle up progressions. Then Overhead Squat 2-2-2-2-2-2 WOD Notes:  It's a great day to work on building towards muscle ups! No matter…

Workout of the Day 400m farmer carry (as heavy as possible, 8 min cap) Rest 5 minutes 1 mile run (as fast as possible (12 min cap)) WOD Notes: Today we challenge ourselves with a…