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.…

Workout of the Day "EVA STRONG" With a partner, complete 5 rounds for time: 24 double unders (both) 19 toes to bar (split) 2 clean and jerks (205/135, split) 400m run (both) Time cap =…

Workout of the Day AMRAP in 20 minutes of: 30 second handstand hold 30 second air squat hold 30 second hollow hold 30 second chin-over-bar hold WOD Notes:  Fight for beautiful positioning today! If the…

Workout of the Day Back squat 5-3-3-2-2-2 Then complete NFT: 30 box step ups as high as possible WOD Notes:  The sets of back squat today should ideally start around 65% and build to ~90%…