Workout of the Day Complete 3 rounds for time of: 400m run 20 pull ups 40 push ups 60 air squats Time Cap = 30 minutes. WOD Notes: Ideally, each movement should take less than…

Workout of the Day Box Squat 8x3 (80% 1RM) Then complete 3 rounds for time of: 25 hollow rocks 50 bicycles Time cap = 6 minutes. WOD Notes:  Today is a chance to shoot for…

Workout of the Day Complete for time: 25 burpee box jumps 5 rope climbs 20 burpee box jumps (24/20") 4 rope climbs 15 burpee box jumps (24/20") 3 rope climbs 10 burpee box jumps (24/20")…

Workout of the Day With a partner, AMRAP in 18 minutes of: 50 DB power snatches (70/50#) 50 toes to bar 50 slam balls (30/20#) WOD Notes:  Choose a DB weight that will let you…

Workout of the Day EMOM for 20 minutes of: 1 clean + 1 hang clean WOD Notes:  The goal today is to open up around 50% of your 1 rep max clean and add weight…

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…