Workout of the Day In 3 minutes complete: 10 front squats (185/125#) 10 box jumps (32/28") Row for max calories in remaining time. Rest 3 minutes and repeat for a total of 4 rounds.  Record…

Workout of the Day "Carver" Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols 13 power cleans (205/125#) 7 muscle ups 27 wallballs (20/14# to 10/9') 20 box jumps (24/20") 13 strict pull…

Workout of the Day Back squat 6x3 (approx. 80% 1RM) Then Complete in any order, not for time: 50 two-leg glute bridges  25 right-leg glute bridge 25 left-leg glute bridges WOD Notes: For the back…

Workout of the Day Complete for time: 1 mile run 100 sit-ups 100 one-arm DB/KB thrusters (50R/50L @ 50/35#) WOD Notes: For this WOD, you can do the movements in any order, but you have…

Workout of the Day Complete (not for time): 500m row 30 bench presses (approx 65%) 1000m row 20 bench presses (approx 65%) 1500m row 10 bench presses (approx 65%) WOD Notes: Although this workout overall…

Workout of the Day EMOM for 20 minutes: 1-2 power snatch WOD Notes: Increase weight every few minutes, building to a heavy 1 rep at the end. Everyone will start with 2 reps/min for the…

Workout of the Day Complete 7 rounds for time of: 7 power cleans (135/93#) 14 burpees  Time cap: 15 minutes WOD Notes: No notes. Don't do the math. Just come in and do the work!…

"Helen" Complete 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes:  Intensity is what makes this WOD special. Push yourself beyond your comfort zone and see what Helen…

Workout of the Day Overhead squat 5-5-5-5-5 then Complete for time: 250/200m row 30 alternating one-arm DB snatch 250/200m row Time cap: 5 minutes WOD Notes: For the overhead squat you can increase weight each…

Workout of the Day AMRAP in 12 minutes of: 10 thrusters (115/75#) 8 toes-to-bar WOD Notes: The thrusters are on the heavy side, on purpose! Pick a weight where you can do the 1st round…