Workout of the Day “The Firebird” Complete 5 rounds for time of: 800m run 5 ring muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders Time Cap = 50…

Workout of the Day Overhead Squat 3-3-3-3-3-3 Then complete 3 rounds NFT of: 20 butterfly abmat sit ups 40 bicycle crunches WOD Notes:  If you're feeling good on OHS, shoot for your first set to…

  Workout of the Day AMRAP in 15 minutes of: 30 DB snatches (50/35#) 15 burpee box jump overs (24/20") WOD Notes:  Choose a DB weight that will allow you to complete each round in…

Workout of the Day Complete 21-18-15-12-9-6-3 reps for time of: Thrusters (95/63#) Complete 2 rope climbs after each set. Time Cap = 20 minutes. WOD Notes:  Choose a thruster weight that will let you complete…

Workout of the Day Sumo deadlift 5-5-5-5-5 Then 3x10 bent over rows (30-40% 5RM sumo deadlift) WOD Notes:  The sumo deadlifts should be "touch and go" today.  Shoot for just tapping the plates to the…

Workout of the Day AMRAP in 8 minutes of: 4 squat snatches (135/93#) 4 bar muscle ups Rest 4 minutes then AMRAP in 8 minutes of: 8 snatch grip deadlifts (135/93#) 8 ring dips WOD…

  Workout of the Day Complete 4 rounds for max reps in 1 minute of:  Wall climbs  Pistols Russian KB swings (70/53#) Rest 1 minute between rounds. WOD Notes:  For most people, the intensity in…

Workout of the Day Push Press 3-3-3-3-3-3 Then complete in as few reps as possible: 100 feet of burpee broad jumps WOD Notes: The goal on the burpee broad jumps is to be fluid and…

Workout of the Day Complete 5 rounds for time of: 10 power cleans (185/123#) 250m run Time Cap = 20 minutes. WOD Notes:  The run and power cleans should take 90 seconds per round or…

Workout of the Day "Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes:  The goal today should be to get beyond 10 rounds!  Some common scales are to…