Workout of the Day "One board" bench press 2-2-2-2-2-2 Then using a black or red band complete 3 rounds NFT of: 20 two-arm tricep pushdowns 20 two-arm lat pulldowns 20 two-arm face pulls WOD…

Workout of the Day Nutrition challenge performance test: Row 500/400m (or bike 1000/800m) 15 bar-over burpees 15 clean & jerks (135/93#) 15 bar-over burpees Row 500/400m (or bike 1000/800m) Time cap: 15 minutes Then -…

Workout of the Day Partner Interval (alternating after each full round) AMRAP in 17 minutes of: 15 slam balls (30/20#) 15 weighted squats (holding slam ball) WOD Notes: Grab a partner and join us for…

Workout of the Day Split jerk 8x1 (90%) Then skill work: handstands & handstand walking WOD Notes:  Today we'll work on split jerks with an emphasis on technique and speed! Work at the heaviest weight…

https://youtu.be/PYI6mH8RqCc Workout of the Day “Open 23.1” AMRAP in 14 minutes of: 60 calorie row 50 toes to bar 40 wall balls (20/14# to 10/9') 30 power cleans (135/93#) 20 ring muscle ups WOD Notes:…

Workout of the Day EMOM for 30 minutes: First minute: double unders Second minute: Russian twists Third minute: bike/row (cals) WOD Notes: You'll start a new movement each minute, but the number of reps will…

Workout of the Day Back squat 6x3 (85%) Then 10 burpee broad jumps, each for for max distance (record longest jump) WOD Notes: For the first part of the workout you'll perform sets of 3…

Workout of the Day Complete 4 rounds for time of: 400m run 25 wall balls (20/14# to 10/9') 7 bar muscle ups Time cap: 20 minutes WOD Notes: Take today as an opportunity to push…

Workout of the Day Complete 25-20-15-10-5* reps for time of: Calories (bike or row) Handstand push ups (*Women's Rx calories = 20-16-12-8-4, but HSPU remain 25-->5) Time cap= 20 minutes WOD Notes: Pick a version…

Workout of the Day Power clean 1-1-1-1-1-1 Then at 70% 1RM complete: 5x2 power cleans w/2 sec pause at 2 positions: just off the floor, above the knee WOD Notes: Today's a great day to…