Workout of the Day Complete 5 rounds, each for reps and time of: Max consecutive bench presses (60% 1RM) 250/200m row Start a new round every 4 minutes.  Record reps and row time each round.…

Workout of the Day "Karen" Complete for time: 150 wall balls (20/14# to 10/9') Time cap: 12 minutes WOD Notes: This is an annual benchmark and one you don't want to miss! If classes are…

Workout of the Day Overhead Squat 5-5-5-5-5 Then complete for time: 800m run WOD Notes:  Shoot for your opening set of OHS to be around 65% of your 1RM with a possibility of 85 to…

Workout of the Day Complete 20 rounds for time of: 8 push ups 8 box jumps (24/20") 8 Russian kettlebell swings (AHAP) Time cap: 22 minutes WOD Notes: With 20 rounds and a 22 minute…

Workout of the Day Complete 4 rounds, each for time of: 400m run 15 front squats (155/103#) Start a new round every 5 minutes. WOD Notes: Pick a weight for front squats that will allow…

Workout of the Day Sumo Deadlift 1-1-1-1-1-1-1 Then complete NFT: 30 weighted pistols WOD Notes:  Shoot for starting around 75% of your 1RM on the first set and aim to hit around your 1RM at…

Workout of the Day Complete 3 rounds for time of: 20 chest to bar pull ups 50 double unders 20 handstand push ups 50 double unders Time Cap = 20 minutes. WOD Notes:  C2B pull…

Workout of the Day Complete 3 rounds for time of: 10 power snatches (135/93#) 15 burpees Time cap = 10 minutes. At the 12 minute mark, complete 3 rounds for time of: 10 power cleans…

Workout of the Day Push Press 5-3-2-1-1-1-1 Then complete 2 sets of: 40 consecutive wallballs (20/14# to 10/9') WOD Notes:  Choose a wallball weight/height that will give you a shot at 40 in a row. …

Workout of the Day Complete 3 rounds for time of: 21 box jumps (24/20") 15 deadlifts (225/153#) 400m run WOD Notes:  Choose a deadlift weight and style (sumo and/or elevated) that allows you to complete…