Workout of the Day AMRAP in 12 minutes: 3 weighted pull ups (35/26# KB) 9 two-arm KB squat cleans (35/26#) 18 KB push press (35/26#, 9R/9L) Cash out: 30 strict toes to bar WOD Notes:…

Workout of the Day Bench Press 8-8-8-8-8 Then complete 3 rounds NFT of: Max consecutive banded push ups 15 barbell bicep curls WOD Notes:  Try to gradually increase in weight on the bench across all…

Workout of the Day AMRAP in 15 minutes: 1 rope climb 3 power cleans (~85% 1RM) 5 box jumps (30/30") WOD Notes:  The power cleans today are expected to be singles and dropped each rep.…

Workout of the Day Complete for time: 400m run 50 dumbbell snatches (50/35#, 25R/25L) 400m run 50 DB push presses (50/35#, 25R/25L) 400m run 50 DB reverse lunges (50/35#, 25R/25L) WOD Notes:  You do not…

Workout of the Day Push Jerk 2-2-2-2-2-2 Then EMOM for 7 minutes of: 5 push jerks (50% 2 rep max) WOD Notes:  For part 1, the goal is to build to a heavy double. If…

Workout of the Day Complete 27-21-15-9 reps for time: Deadlifts (225/153#) Complete a 60' handstand walk after each set. WOD Notes:  Choose a deadlift weight that allows you to complete most rounds in 1 to…

Workout of the Day On a 2 minute clock, complete: 50 double unders, then max reps of specified movement in the remaining time. Rounds 1 & 4: power clean (135/93#) Rounds 2 & 5: Toes…

Workout of the Day Back Squat 5-5-5-5-5 Then complete for time in any order: 100 toe touch crunches 100 leg lifts Time cap = 7 minutes. WOD Notes:  We'll be building to a heavy set…

Workout of the Day "Body Armor" aka "MURPH" Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run WOD Notes: There will be no coach-led warm up tomorrow.…

Workout of the Day Partner interval AMRAP in 20 minutes: 10/8 calorie row 8 power snatch (95/63#) 6 bar-over burpees WOD Notes:  Partner 1 will complete 1 full round while partner 2 rests, then switch…