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…

Workout of the Day EMOM for 20 minutes of the following complex: Squat clean + cluster  WOD Notes: In a complex, the goal is to complete the reps without letting go of the bar or…

Workout of the Day Complete 6 rounds for time: 25 wall balls (20/14# to 10/9') 5 bar muscle ups Time cap = 18 minutes WOD Notes: If bar muscle ups are not yet in your…

Workout of the Day Complete 40s on 20s off of: Toes through rings Alternating DB snatch (50/35#) Russian twist (25/15#) Double unders Rest 1 minute and repeat for 5 rounds. WOD Notes:  We've got lots…

Workout of the Day Overhead Squat 5-5-5-5-5-5 Then complete NFT 50 knee banded reverse lunges (25R/25L) WOD Notes:  We'll be focusing on tempo squats today. The first 2 sets will have a 5 second eccentric…

Workout of the Day Complete 3 rounds for time: 50 box jumps 50 kettlebell swings (53/35#) Time cap: 20 minutes WOD Notes:  Choose a KB weight that will allow you to complete each round in…

Workout of the Day "Grace" Complete for time: 30 power clean and jerks (135/93#) Time cap = 10 minutes. Then AMRAP in 8 minutes of: 10 burpees 25 double unders WOD Notes:  It's benchmark day!! …

Workout of the Day Sumo Deadlift 5-5-5-5-5 Then complete 3 rounds not for time of: 8 Romanian deadlifts (40% 1RM sumo deadlift) 5 tall box jumps WOD Notes:  Today we'll be building to a heavy set…

Workout of the Day Complete 8 rounds for time of: 200m run 10 pull ups 20 sit ups Time cap = 24 minutes. WOD Notes:  Try to keep each movement to under 1 minute to…