Workout of the Day Complete for time: 50 goblet squats (53/35#) 40 butterfly abmat sit ups 30 push ups 1 mile run 30 push ups 40 butterfly abmat sit ups 50 goblet squats (53/35#) Time…

Workout of the Day Complete 5 rounds, each for time of: 5 power snatches (135/93#) 50 double unders 5 bar muscle ups Start a round every 4 minutes. WOD Notes: The goal of this interval-style…

Workout of the Day Overhead Squat 5-5-5-5-5 Then  Bamboo overhead squat 3x20 WOD Notes:  If you've never played with a bamboo OHS, it is a great way to develop stability in the overhead position!  As…

Workout of the Day With a partner complete 4 rounds for time of: 400m run  40 thrusters (95/63#) 40 pull ups Time Cap = 28 minutes. WOD Notes:  Both partners will run together each round…

Workout of the Day Sumo Deadlift 6x3 (85% 1RM) Then 3 rounds NFT of: 12 one-leg skater squats (weighted if possible) 6 strict toes to bar WOD Notes:  With Open 21.2 on Friday, this is…

Workout of the Day "Open 19.1" AMRAP in 15 minutes of: 19 wall balls (20/14# to 10/9') 19 calorie row WOD Notes: Don't worry, the 2021 Open equipment list doesn't include med balls or rowers,…

Workout of the Day Shoulder Press 5-4-3-2-1-1 Then complete NFT: 50 banded pull aparts (25 palms up/25 palms down) 50 banded shoulder flexions (25R/25L) Max consecutive DB shoulder presses (1 set each hand) WOD Notes: …

Workout of the Day “Winter 2021 Nutrition Challenge Performance Test” Part 1 – AMRAP in 10 minutes of: 50 double unders 30 alternating DB muscle snatches (50/35#) 10 burpee pull-ups Immediately into Part 2 –…

Workout of the Day Complete for time: 50 deadlifts (155/103#) 40 hang power cleans (155/103#) 30 push jerks (155/103#) Complete 6 toes to bar at the start of each minute. Time Cap = 15 minutes.…