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%…

Workout of the Day Complete 4 rounds for time: 15 push jerks (135/93#) 3 rope climbs 600m run Time cap = 24 minutes WOD Notes:  Choose a rope climb option that will take between 45…

Workout of the Day Complete max reps in 3 minutes at each of the following stations: Row (cal) Sit ups Burpees Rest 3 minutes then complete max reps in 2 minutes at each station.  Rest…

Workout of the Day Thruster 3-3-3-3-3 Then complete NFT 20 chin up pull overs or skin the cats WOD Notes: Thrusters can come from the rack or the floor today.  If you're unsure as to…

Workout of the Day Complete for time: 21 power cleans (135/93#) 42 push ups 15 power cleans (135/93#) 30 push ups 9 power cleans (135/93#) 18 push ups WOD Notes:  Choose a power clean weight…

Workout of the Day "Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') Time cap = 35 minutes. WOD Notes:  This is one of our longer…

Workout of the Day "The Other Total"  Clean 1-1-1 Bench Press 1-1-1 Overhead Squat 1-1-1 WOD Notes:  Today, we'll get warmed up fast and you'll have ~12 minutes to make your attempts at each lift. …

Workout of the Day Complete 5 rounds for time of: 5 wall walks 7 bar muscle ups 9 over unders (choose your height) WOD Notes: You can choose your own height on the over unders. …