Workout of the Day Complete 4 rounds for time of: 400m run 10 chest to bar pull ups 20 KB snatches (53/35#, 10R/10L) Time Cap = 20 minutes. WOD Notes:  The ideal timing for this…

Workout of the Day Complete 5 rounds of max reps in 1 minute at each of the following stations: Box jumps (32/26") Thrusters (135/93#) Rope Climbs Rest 1 minute between rounds. WOD Notes:  In this…

Workout of the Day AMRAP in 8 minutes of: 5 hang power cleans (155/103#) 10 front rack reverse lunges (155/103#, 5R/5L) Rest ~5 minutes then complete: Max distance handstand walk in 4 minutes. WOD Notes: …

Workout of the Day Push Press 5x5 (75% 1RM) Then complete NFT: 16 Turkish get ups, gradually increasing in weight (8R/8L)

Workout of the Day "The Baseline" Complete for time: 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest for the remainder of 8 minutes and repeat for a total of…

Workout of the Day Complete 8 rounds, each for time of: 10 burpee box jump overs (24/20") 4 bar muscle ups Start a new round every 3 minutes. WOD Notes: Scale the reps and movements…

Workout of the Day Front Squat 8x1 (90% 1RM) The complete NFT: 4x20 one-arm KB slider deadlifts (10R/10L) 4x20 goblet squats (10R/10L, heels elevated 2") WOD Notes: Today is a killer leg day!! Get ready…

Workout of the Day "Open 17.5" Complete 10 rounds of: 9 thrusters (95/63#) 35 double unders Time Cap = 25 minutes. WOD Notes:  Choose a thruster weight that will allow you to go unbroken through…

Workout of the Day Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Bench press (60% 1RM) Ring dips WOD Notes:  Choose a bench press weight that will likely let you go unbroken but may require a little…

Workout of the Day Squat snatch 6x2 (80% 1RM snatch)  Then EMOM for 10 minutes of: Even minutes: 30 seconds of power snatches (50% 1RM power snatch) Odd minutes:  30 seconds of weighted step ups…