Workout of the Day Complete for time: 1000/800m row 20 box jumps (32/28") 1000/800m row 40 box jumps (28/24") 1000/800m row 60 box jumps (24/20") Time Cap = 25 minutes. WOD Notes:  Choose a row…

Workout of the Day Sumo Deadlift 2-2-2-2-2-2 Then complete NFT Single leg slider deadlifts 3x20 (10R/10L, 20% 2RM sumo deadlift) WOD Notes:  The goal today is to increase in weight across the 6 sets and…

Workout of the Day "Lift Move Work" On a continuously running clock, perform the following: Minutes 0:00 to 4:00  Find a 1 rep max clean Minutes 4:00 to 6:00  Rest. Minutes 6:00 to 10:00  AMRAP…

Workout of the Day Complete 50-40-30-20-10 reps for time of: KB swings (53/35#) Sit ups Run 250m after each round. WOD Notes:  Today is a great day to challenge yourself!  See if you can go…

Workout of the Day AMRAP in 15 minutes of: 5 power cleans (135/93#) 10 push ups 15 wallballs (20/14# to 10/9') WOD Notes:  Choose a power clean weight that will let you go unbroken through…

Workout of the Day Thruster 5-3-3-2-1-1-1 Then complete one of the following: 2 minutes (cumulative) handstand hold Handstand walk 100 feet WOD Notes:  The goal today is to build to a heavy single on thrusters. …

Workout of the Day Complete 6 rounds, each for time of: 300/250m row 2 rope climbs Start a new round every 4 minutes. WOD Notes:  Ideally each round should take around 2 minutes to complete. …

Workout of the Day AMRAP in 18 minutes of: 12 devil's presses (50/35#) 12 weighted step ups (50/35# to 24/20") WOD Notes:  Today is a slow grind of an AMRAP!  The goal is to take…

Workout of the Day Front Squat 10-5-3-1-1-1-3-5-10 WOD Notes:  Get ready for a big day of squats!  The sets of 10, 5 and 3 should not be totally fatiguing and the goal should be to…

Workout of the Day Complete 5 rounds for time of: 5 ring muscle ups 15 thrusters (95/63#) Time Cap = 20 minutes. WOD Notes:  The scale for muscle ups today will be ring rows +…