Workout of the Day Snatch Balance 1-1-1-1-1 Then Hang Squat Snatch 3-3-3-3-3 WOD Notes:  The snatch balance is designed for you to work on your speed under the bar. Plan to go as low as…

Workout of the Day Complete 8 rounds of: 8 power cleans (155/103#) 24 lateral plyo skier hops (24/20", 12R/12L) WOD Notes: Welcome to power clean city! Choose a weight that will let you complete each…

Workout of the Day "Helen" Complete 3 rounds for time of: 400m run 21 KBS (53/35#) 12 pull ups Time cap: 20 minutes WOD Notes: If you can crush Helen in less than 12 minutes,…

Workout of the Day Deadlift 5-5-5-5-5 Then, 3 rounds NFT of: 10R/10L single-arm opposite leg KB/DB Romanian deadlifts 10R/10L plank knee-to elbow (slow) WOD Notes: Shoot to open with around 60% of your 1 rep…

Workout of the Day Complete 3 rounds, each for time, of: 500/400m row 15 front squats (135/93#) 15 toes to bar Start a new round every 8 minutes. WOD Notes: Each round of this workout…

Workout of the Day Complete for time: 25 burpee box jump overs (24/20") 75 double unders 100 wall balls (20/14# to 10/9') 75 double unders 25 burpee box jump overs Time cap = 20 minutes…

  Workout of the Day Take 30 minutes to build to a heavy 1 rep clean and jerk. Minutes 1-10: Lift every minute. Minutes 11-30: Lift every 2 to 3 minutes as desired. WOD Notes:…

Workout of the Day "Diane" Complete 21-15-9 reps for time of: Deadlifts (225/153#) Handstand push ups Time cap=12 minutes WOD Notes:  Diane is one of our annual benchmarks.  Choose a deadlift weight that will take…

Workout of the Day AMRAP in 1776 seconds: 200m grass loop 12 push ups 12 toes to KB 24 KB swings WOD Notes:  This is an outside class today. Make sure to bring some cold…

Workout of the Day Bench Press 8x2 (85-90%) Then for max range of motion (not for time): 30 barbell roll outs WOD Notes:  The goal today is to hold one weight across all 8 sets.…