Workout of the Day Complete 4 rounds for time of: 500/400m row 20 toes through rings Time Cap = 16 minutes. WOD Notes:  The goal today should be to hold an uncomfortably fast pace on…

Workout of the Day Complete 5 rounds for reps of: Max consecutive thrusters (95/63#) Max consecutive strict pull ups  Rest ~2 minutes between rounds. WOD Notes:  Choose scales that let you get 10-25 reps of…

Workout of the Day Bench Press 8x2 (85%) Then complete: 3x10R/10L one-arm DB bench press (heavy) WOD Notes:  The goal today is to warm up to a heavy lift and stay there across all 8…

Workout of the Day Complete 21-15-9 reps for time of: Deadlifts (275/183#) Ring dips WOD Notes:  Choose scales for today that allow you to complete each round in 3 to 4 sets!

Workout of the Day "Partner Andi" With a partner, complete for time: 100 hang power snatches (95/63#) 100 push presses (95/63#) 100 sumo deadlift high pulls (95/63#) 100 front squats (95/63#) WOD Notes:  Reps must…

Workout of the Day Split Jerk 1-1-1-1-1-1-1 Then complete for time: 30 jumping lunges 30 wallballs (20/14# to 10/9') 30 jumping lunges Time Cap = 5 minutes. WOD Notes:  Aim for your first set of…

Workout of the Day Complete (not for time): 500m row 30 bench presses (65% 1RM) 1000m row 20 bench presses (65% 1RM) 1500m row 10 bench presses (65% 1RM) WOD Notes:  Although this workout overall…

Workout of the Day Take 10 minutes to work to a heavy 1 rep snatch. Then AMRAP in 10 minutes of: 1 power snatch (165/113#) 3 overhead squats (165/113#) WOD Notes:  Ten minutes will likely…

Workout of the Day Back Squat 2-2-2-2-2-2 Then complete 3 rounds NFT of: 1 minute plank hold 30 banded clamshells (15R/15L) WOD Notes:  Shoot to start your first set of back squats around 60% of…

Workout of the Day Complete 8 rounds for time of: 35 double unders 10 chest to bar pull ups Time cap = 12 minutes. Then take 10 minutes to find: Max height box jump WOD…