Workout of the Day With a partner, complete for time: 100 push ups 400m run 100 slam balls (30/20#) 400m run 100 thrusters (75/55#) 400m run 100 box jumps (24/20") 400m run WOD Notes:  Partners…

Workout of the Day Deadlift 5x10 (~60% 1RM) Then complete 5 sets of 10 pulls on the rower for max distance. WOD Notes:  Sets of 10 on deadlifts can be very challenging.  Focus hard on…

Workout of the Day Complete 27-21-15-9 reps for time of: Chest to bar pull ups. Complete a 25 ft handstand walk between each round. WOD Notes:  Come in to work on some gymnastics!  If you…

Workout of the Day AMRAP in 10 minutes of: 50 double unders 10 front squats (135/93#) Then complete NFT: 20 DB windmills (10R/10L) 20 DB Turkish get ups (10R/10L) WOD Notes:  This metcon is designed…

Workout of the Day Bench Press 8x3 (3 second eccentric, ~75%) Then take 10 minutes to work on inversions and levers from the rings. WOD Notes:  The bench press today should happen around 75% of…

Workout of the Day Complete 5 rounds for time of: 10 box jumps (24/20") 15 power cleans (115/73#) 20/15 cal row WOD Notes:  Choose a power clean weight such that you can finish each set…

Workout of the Day Complete for time: 1 mile run Rest 3 minutes then 4 rounds of: 10 overhead squats (95/63#) 15 pull ups 10 bar-over burpees WOD Notes: This is a two-part workout, but…

Workout of the Day Push Jerk 5-5-5-3-3-3-2-2 Complete 50 double unders and 10 box step ups after each set (not for time) WOD Notes:  The goal today should be to hit your first set of…

Each minute of the WOD is devoted to one of these heroes. Think of them when the going gets tough! “31Heroes – Workout to Remember” In teams of 4, complete as many reps as possible…

Workout of the Day AMRAP in 15 minutes of: 5 burpee broad jumps 20 DB reverse lunges in place (35/25#, 2 DBs) 10 toes to bar WOD Notes:  Choose a weight that will let you…