Workout of the Day Complete 7 rounds for time of: 15 KB swings (70/53#) 5 weighted strict pull ups (35/20#) 15 box jumps (24/20") WOD Notes:  The KB swings are intended to be American (overhead).…

Workout of the Day Back Squat 10-10-20 Then 10 minutes of mobility work WOD Notes:  Today is designed to be a 20 rep max back squat!   The first two sets of 10 should be at…

Workout of the Day Complete 3 rounds for time of: 250m run 50 Russian twists, 25/side (25/15#) 40 standing oblique crunches, 20/side (50/35#) 30 medball sit ups (20/14#) 20 plank knees to elbow, 10/side 10…

Workout of the Day AMRAP in 14 minutes of: 3 cleans (80% 1RM) 5 strict handstand push ups WOD Notes:  Choose a handstand push up modification that will allow you to complete at least the…

Workout of the Day EMOM for 20 minutes of: 2 snatches  WOD Notes:  The goal today is to gradually increase in weight across the 20 minutes (but not every minute).  You are welcome to string…

AMRAP in 16 minutes of: 6 bench presses (60% 1RM) 8 burpees 14/10 cal row WOD Notes:  For most of us, this will be our first day with masks on for the full duration of…

Workout of the Day Complete for time: 150 double unders 15 ring muscle ups 120 double unders 12 ring muscle ups 90 double unders 9 ring muscle ups Time Cap = 20 minutes. WOD Notes: …

Workout of the Day Push Jerk 6x3 (80% 1RM) Then Max consecutive wallballs (20/14# to 10/9') WOD Notes:  The intent today is to get to one weight and stay there for all 6 sets.  For…

Workout of the Day Complete 10 rounds for time of: 6 power cleans (135/95#) 6 box jumps (32/24") After the first 5 rounds are completed, sprint 800m before finishing the final 5 rounds.  Rx =…

Workout of the Day Complete for time: 50 kettlebell swings (53/35#) 400m run 40 kettlebell swings 400m run 30 kettlebell swings 400m run 20 kettlebell swings 400m run 10 kettlebell swings Time cap: 20 minutes…