Complete 21-15-9 reps for time of: Front Squats (185/115# NTE 65% 1RM) Complete 100 double unders after each set. WOD Notes:  For newer athletes or anyone not comfortable squatting heavy, pick a moderate weight and…

Starting a round every 5 minutes, complete 5 rounds of: Plate run (45/25#) 20 box jumps (24/20") Max consecutive toes to bar WOD Notes:  The plate run will be from the garage door to Jefferson…

2019 Games Workout - "The Standard" With a partner, complete for time: 30 power clean and jerks (135/95#) 30 muscle ups 30 power snatches (135/95#) WOD Notes:  This was the final individual workout of the…

Sumo Deadlift 5-5-5-5-5 Then 10R/10L KB arm bars NFT WOD Notes:  Compare to 180720. Nutrition Notes:  Day 19 of 40.  If you're looking for a spot for breakfast or lunch in town, Steel City Coffee…

Complete for time: 1000m row Then 5 rounds of: 30 Russian KBS (70/53#) 2 rope climbs Then 1000m row Nutrition Note: Day 18/40. Sugar 401. High glycemic carbohydrates aren’t always bad. They can actually be…

“The ICA 5k” Run or row 5000m (for time) WOD Notes:  Don’t you cherry pick, you bums.  This benchmark comes around only once a year, and it’s going to be a beautiful day for a…

Front Squat 1-1-1-1-1 Then 200m farmer carry NFT WOD Notes:  Compare to 190501. Nutrition Note:  Day 16 of 40.  Estimating Macros.  If you enjoy going out to eat, sticking to our level 2 (weigh and…

Complete 3 rounds for time of: 40 push presses (95/65#) 30 Russian twists (25/15#) 20 sumo deadlift high pulls (95/65#) WOD Notes:  Plan on completing the first set of push presses in no more than…

AMRAP in 15 minutes of: 20 wallballs (20/14# to 10/9') 10 pull ups Complete 5 burpees at the start of each minute. WOD Notes:  Choose a burpee scale that will allow you to have at…

EMOM for 25 minutes of: 1 power snatch WOD Notes:  The goal today is to increase gradually over the course of 25 minutes.  If you are newer to snatches and don't feel comfortable going heavy,…