Workout of the Day Front Squat 2-2-2-2-2-2 Then complete 3 rounds NFT: 15 calf raises 20 KB front rack split squats (10R/10L) WOD Notes:  Aim for your first set to happen around 70% of your…

Workout of the Day Complete for time: 5 handstand push ups 25 double unders 10 handstand push ups 50 double unders 15 handstand push ups 75 double unders 20 handstand push ups 100 double unders…

Workout of the Day "DT"  Complete 5 rounds for time of: 12 deadlifts (155/103#) 9 hang power cleans (155/103#) 6 push jerks (155/103#) Time Cap = 12 minutes. WOD Notes:  We will run this workout…

Workout of the Day Hang power snatch 3-3-3-3-3 Hang squat snatch 3-3-3-3-3 WOD Notes:  If a hang squat snatch is not a viable option for you, perform hang split snatches for the second portion. Community…

Workout of the Day With a partner, complete 3 rounds for time of: 400m run 80 wallballs (20/14# to 10/9') 8 rope climbs WOD Notes:  Partners will run the 400m together each round but will…

Workout of the Day Complete 5 rounds, each for time of: Burpees Box jumps (24/20") Hang power cleans (95/63#) The reps for the 5 rounds will be 24-21-18-15-12 reps respectively.  Start a new round every…

Workout of the Day Deadlift 1-15-1-10-1-5-1 WOD Notes:  Aim for your 4 singles to be in the 90 to 100% range of your 1RM.  The sets of 15/10/5 should be around 50/65/80% respectively. Community Notes: …

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…