Workout of the Day Bench Press 4-4-4-4-4 Then complete 3 rounds of 45 seconds on, 15 seconds off of: Shoulder presses (50% 4RM bench press) Alternating toe touches WOD Notes:  The goal today is to…

Workout of the Day Complete for time: 800m run Then 8 rounds of: 12 DB hang power clean to press (50/35#, 6R/6L) 3 bar muscle ups Then  800m run Time cap to start final run…

Workout of the Day Complete 27-21-15-9 reps for time of: Power snatches (95/65#) Bar facing burpees Time Cap = 15 minutes. WOD Notes:  Choose a weight today that will let you get through each round…

Workout of the Day Back Squat 4-4-4-4-4 Then Complete 4 rounds NFT of: 5 heavy thrusters 20 lateral plyo skier hops WOD Notes:  Today we'll be building to a 4 rep max.  If you feel…

Workout of the Day Complete 10 rounds for time of: 25 double unders 15 wallballs (20/14# to 10/9') 5 strict pull ups Time Cap = 20 minutes. WOD Notes:  Choose rep schemes/movements that will allow…

Workout of the Day Deadlift or Sumodeadlift 5x5 (75% 1RM) EMOM for 8 minutes of: First minute: 12 slam balls (30/20#) Second minute: 12 single leg deadlifts (30% 1RM deadlift) WOD Notes: Today is a…

Workout of the Day Run 1600m. Rest 4 minutes. Run 800m. Rest 3 minutes. Run 400m. Rest 2 minutes. Run 200m. WOD Notes:  Don't cherry pick this one, you need this in your life!  Compare…

Workout of the Day Every 2 minutes for 16 minutes complete: 20 box jumps (24/20") 5 front squats (60% 1RM) WOD Notes:  The box jumps today are designed to take less than 1 minute and…

Workout of the Day Bench Press 5x5 (~75% 1RM) Then 3 rounds NFT of: 3 ring muscle ups  20 plank DB rows (10R/10L) WOD Notes:  If you don't have muscle ups, come in anyway!  This…