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…

Workout of the Day AMRAP in 20 minutes of: 20/15 cal row 15 ring dips 10 Turkish get ups (53/35#, 5R/5L) WOD Notes:  The ring dips and TGU today are not designed to be executed…

Workout of the Day Front Squat 1-1-1-1-1-1-1 Then complete 3 rounds NFT of: 12 Romanian deadlifts (50% 1RM front squat) 40 bicycle crunches WOD Notes:  It's a great day to test a heavy front squat! …

Workout of the Day “The ICA 5k” Run or row 5000m (for time) WOD Notes:  This benchmark comes around only once a year, and it’s going to be a beautiful day for a run! Anyone…

Workout of the Day Complete 8 rounds, each for time of: 35 double unders 10/8 toes to bar 20 one-arm DB push presses (50/35#, 10R/10L) Start a new round every 3 minutes. WOD Notes:  Ideally…

Workout of the Day Power Snatch 1-1-1-1-1-1-1 Then AMRAP in 5 minutes of: 10 Russian KB swings (heavy) 10 lateral burpees over bar WOD Notes:  Pick a KB heavy enough to be very challenging but…

Workout of the Day Complete 21-15-9 reps for time of: Back squats (bodyweight NTE 70% 1RM) Strict pull ups WOD Notes:  Back squats should be completed in 1 to 3 sets per round and may…

Workout of the Day Complete for time: 2000m run Immediately into 3 rounds of: 50 air squats 7 ring muscle ups 10 hang power cleans (135/93#) Record total time. Time Cap = 25 minutes. WOD…