Workout of the Day AMRAP in 20 minutes of: 5 chest to bar pull ups 10 abmat sit ups 15 wallballs (20/14# to 10/9') WOD Notes:  Choose a wallball weight that will let you have…

  Workout of the Day "Always Remembered" With a partner on a 30 minute clock, complete: 2977m row AMRAP in remaining time of: 9 clean and jerks (185/123#) 11 box step ups (24/20", 50/35# wreckbag)…

Workout of the Day Bench Press 8x2 (85% 1RM) Then 3x max consecutive reps on each hand of: One-arm DB bench press WOD Notes:  As you fatigue in the later sets of bench today, be…

Workout of the Day Complete 3 rounds for time of: 800m run 100 double unders WOD Notes:  The runs today are designed to land in the 3 to 5 minute range.  This is a great…

Workout of the Day Complete for time: 4 rope climbs 20 box jump overs (30/24") 3 rope climbs 20 front squats (135/93#) 2 rope climbs 20 floor wipers (135/93#) 1 rope climb 20 power snatches…

Workout of the Day Split Jerk 2-2-2-2-2-2 The complete 4 rounds NFT of: 20 second ring support hold 40 second dead hang

Workout of the Day EMOM for 15 minutes of: 3 hang clusters (135/83#) 6 lateral burpees over barbell WOD Notes:  Choose a weight for hang clusters that will allow you to perform most, if not…

Workout of the Day Complete the following row intervals, each for time: 250/200m 500/400m 750/600m 1000/800m 750/600m 500/400m 250/200m WOD Notes:  In class, we'll kick off an interval on the 0, 2, 5, 10, 17,…

Workout of the Day Back Squat 5-5-5-5-5 Then Tabata handstand hold WOD Notes:  For the back squats, start around 60-65% and build up to a max, usually in the 80-85% range. For the tabata handstand…

Workout of the Day "Nancy" Complete 5 rounds for time of: 400m run 15 overhead squats (95/63#) WOD Notes:  Choose a squat variation (front, back or overhead) and weight that will give you a legitimate…