Workout of the Day Bench Press 10x2 (85%, 1 board) Then complete for time: 100 push presses (45/33#) WOD Notes:  A 1 board bench press (AKA a board press) involves laying a short length of…

Workout of the Day Complete 15-12-9 reps of: Toes to bar Thrusters (75/53#) Wallballs (20/14# to 10/9') Rest 3 minutes then complete 9-12-15 reps of: Toes to bar Thrusters (75/53#) Wallballs (20/14# to 10/9') Record…

Workout of the Day Complete 4 rounds for time of: 400m run 25 pull ups 25 push ups Time Cap = 25 minutes. WOD Notes:  Today's workout will act as a bit of prep for…

Workout of the Day Box Back Squat 10 x 2 (80% 1RM) Then Hang power clean 4 x 8 (70% 1RM) WOD Notes: For the back squats, choose a box that ideally puts you at…

Workout of the Day "Age Group Online Qualifier 21.3" Complete, in order, for time: 75 power cleans (135/93#) 300 double unders Time cap: 15 minutes WOD Notes: Today's WOD is the 3rd "test" our AGOQ…

Workout of the Day Complete 21-15-9 reps for time: Box jumps (32/28") Devil's presses (50/35# DBs) WOD Notes:  Today's box jumps are meant to be high! Choose a box that will force you to focus…

Workout of the Day Deadlift 6x3 (85% 1RM) Then complete 3 rounds NFT of: 30 banded good mornings 30 front rack reverse lunges in place (empty bar) WOD Notes:  Holy leg day!  We're getting closer…

Workout of the Day "Nate" AMRAP in 20 minutes of: 2 ring muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes: This is a hero WOD and one of our annual benchmarks.…

Workout of the Day Complete for time: 500/400m row 15 power snatches (135/93#) 500/400m row 10 power snatches (135/93#) 500/400m row 5 power snatches (135/93#) Time Cap = 15 minutes. WOD Notes:  Choose a power…

Workout of the Day Bench Press 6x3 (85% 1RM) Then 5x10 banded push ups NFT. WOD Notes:  The bench presses are 6 sets of 3 reps all at the same weight. Pick a weight that…