Workout of the Day AMRAP in 20 minutes of: 400m run Max consecutive push ups Every time you break the push ups, run 400m. WOD Notes: This is similar to a CrossFit benchmark, Nicole, but…

Workout of the Day Sumo deadlift 5-5-3-3-2-2-2 Then complete 3 sets NFT of: 30 alternating jumping lunges (15R/15L) WOD Notes: For the sumo deadlifts, increase weight each set working to a new 2 rep max.…

Workout of the Day AMRAP in 15 minutes of: 8 toes to bar 12 DB hang power clean & jerks (6R/6L, 50/35#) 36 double unders WOD Notes: This is an Open style workout that uses…

Workout of the Day "Jackie" 1000m row 50 thrusters (45/33#) 30 pull ups Time cap: 12 minutes Then complete NFT: Single-leg squat practice WOD Notes: Jackie is a benchmark workout that we complete once per…

Workout of the Day Push press 10-8-6-4-2-2-2 Then: Find your 3 rep max weighted push up WOD Notes: Start around 50% of your 1RM and target your final set around 90-95% of your 1RM.

Workout of the Day Complete 4 rounds, each round for time, of: 400m run 21 deadlifts (185/123#, NTE 50% 1RM) 21 box jumps (24/20") Start a new round every 6 minutes. WOD Notes: This is…

Workout of the Day Complete for time: Row 500/400m 75 butterly abmat sit-ups Row 1,000/800m 45 butterfly abmat sit-ups Row 2,000/1,600m 30 butterfly abmat sit-ups Time Cap: 25 minutes WOD Notes: This workout was adapted…

Workout of the Day Front squat 6x3 (80-85%) Then complete NFT: 5x5 seated box jumps WOD Notes:  Today's front squats don't increase in weight each round; you should pick a weight around 80-85% of your…

Workout of the Day Complete 4 rounds for time of: 60 double unders 10 power snatches (115/73#) 30 air squats 10 strict handstand push ups Time Cap: 20 minutes WOD Notes: There are a lot…

Workout of the Day Complete five 2-minute rounds, with a 2-minute rest after each round, for max reps: 90 seconds of burpees + 30 seconds of KB swings (53/35#) 75 seconds of burpees + 45…