Workout of the Day 1 mile run (not for time) then Sumo deadlift 8x1 (90%) WOD Notes: We did this same rep scheme with the conventional deadlift on Aug 28. Just like that day, you…

Workout of the Day AMRAP in 14 minutes of: 20/14 calorie row 8 bear complexes (95/65#) WOD Notes:  One rep of a bear complex consists of a power clean, front squat, push press (land bar…

Workout of the Day Complete 3 rounds for time of: 400m run 50 kettlebell swings (53/35#) 30 goblet squats (53/35#) WOD Notes: The workout calls for American (overhead) kettlebell swings. If you modify to Russian,…

Workout of the Day Shoulder Press 1-1-1-1-1-1-1 Then EMOM for 10 minutes of: 3 split jerks (75% 1RM shoulder press) WOD Notes:  Compare to 191028.

Workout of the Day Complete for time: 40 double unders 20 Russian twists (25/15#) (L+R=1) 10 box jumps (28/24") Rest for the remainder of 3 minutes and repeat for a total of 8 rounds.   WOD…

Workout of the Day Complete for time: 1000/800m row 100 push presses (75/55#) 10 muscle ups WOD Notes:  Choose a weight for push presses that allows you to open up with at least 20 reps. …

Workout of the Day Front Squat 2-2-2-2-2 Then EMOM for 10 minutes of: 3 hang cleans (50% 2RM front squat) WOD Notes:  Compare front squat to 191118. 31Heroes Note: Over the weekend, we had 48…

Workout of the Day AMRAP in 15 minutes of an ascending ladder by 3's of: Power snatch (75/55#) Wall balls (20/14# to 10/9') WOD Notes:  For this workout you'll start with 3 power snatches +…

Workout of the Day Complete for time: 200 burpees Time cap: 25 minutes WOD Notes: We don't want anyone skipping this ICA classic, so we've made tomorrow's classes FREE for all members! (It won't count…

Workout of the Day Deadlift 8x1 (90%) Then Complete in any order: 3x10 banded deadlifts (~50% 1RM deadlift) 30 dead bugs WOD Notes:  The deadlifts today should all be performed at the same weight.  We'll…