Workout of the Day Complete 10 rounds for reps of: 30 seconds max calorie row 30 seconds rest 30 seconds max reps back squats (155/103#) 30 seconds rest WOD Notes:  The squats today should be…

Workout of the Day Shoulder press 10-8-6-4-2-2-2 Then complete 3 rounds NFT of: 20 bent over reverse flies 20 lateral raises 20 front raises  WOD Notes:  We've got a LOT of shoulder presses today! If…

Workout of the Day Complete AMRAP 15: 60 double unders 15 C2B pull ups WOD Notes:  Ideally the first several rounds of this workout should take less than 2 minutes. It may slow down as…

Workout of the Day Complete for time: 800m run 40 one-arm DB hang power clean and jerks (50/35#, 20R/20L) 40 abmat sit ups 400m run 40 abmat sit ups 40 one-arm DB hang power clean…

Workout of the Day Front Squat 5x5 @ 75% Then EMOM for 8 minutes of: 8 front squats @ 40% 1RM WOD Notes:  Today offers a LOT of front squat practice! Strive for great mechanics…

Workout of the Day Complete 5 rounds for time of: 20 push ups 40 KB deadlift (53/35#) 60 bicycle crunches (30R/30L) Immediately into 1000/800m row Time cap to start row = 20 minutes. WOD Notes: …

Workout of the Day Complete on a 2 minute clock: 19 thrusters (95/63#) Max bar muscle ups in remaining time. Rest 2 minutes. Repeat for a total of 5 rounds. Record the total number of…

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,…