Workout of the Day Complete 10-20-30-40-50-40-30-20-10 reps for time of: Double unders (Rx=unbroken) Plank knees to elbow (1 touch = 1 rep) Reverse lunges in place WOD Notes:  Please bring your own rope if you…

Workout of the Day Push jerk 5-5-3-3-1-1-1 Then Complete 3 rounds for max reps: Left-arm KB/DB push press or jerk - 30 seconds 30 seconds rest Right-arm KB/DB push press or jerk - 30 seconds…

Workout of the Day "Kelly"  5 rounds for time of: 400m run 30 box jumps (24/20") 30 wall balls (20/14# to 10/9') Time cap: 35 minutes WOD Notes: This is a benchmark WOD, and it’s…

Workout of the Day Complete for time: 50/35 calorie row 50 hang power cleans (155/105#) 50 pull ups Time cap: 15 minutes WOD Notes: Pick a weight for the hang power cleans that allows you…

Workout of the Day Front Squat 5-5-5-5-5 Then run 400m backwards for time. Rest 1 minute and run 400m forward for time.

Workout of the Day 3 rounds for time of: 400m run 12 power snatch (115/75#) 12 overhead squats (115/75#) Time cap: 20 minutes WOD Notes: Pick a weight that allows you to touch-and-go multiple reps…

Workout of the Day AMRAP in 5 minutes of: 10 push ups 15 goblet squats (50/35#) Rest 3 min. AMPAP in 5 min of: 10 tuck ups 15 two-arm KB/DB push press (50/35#) Rest 3…

Workout of the Day Deadlift 5x5 (approx. 70% 1RM) Then 200 steps lateral banded walk (100R/100L) WOD Notes: Today is a conventional deadlift. You should warm up to approx 70% of your 1RM and then…

Workout of the Day "Nate"  AMRAP in 20 minutes of: 2 ring muscle ups 4 handstand push ups 8 kettlebell swings (70/53#) WOD Notes:  This is a hero WOD and one of our annual benchmarks.…

Workout of the Day 6 rounds for time of: 10 back squats (50% 1RM) 50 double unders Time cap: 15 minutes WOD Notes: Pick a squat weight that allows you to go unbroken for the…