Workout of the Day Complete 2 rounds for time of: 800m run 50 KB/DB deadlifts (2x50/35#) 50 med ball abmat sit ups (20/14#) Time cap: 20 minutes WOD Notes: Today is a classic conditioning and…

  Workout of the Day Muscle Clean 1-1-1-1 Power Clean 1-1-1-1-1-1 Then complete for time: 80/60 cal row WOD Notes: For planning purposes, the muscle clean is likely to top out at around 50% of…

Workout of the Day Athlete's Choice: "Isabel": 30 power snatches @ 135/93# Or "Randy": 75 power snatches @ 75/53# WOD Notes: Isabel is a benchmark workout that is designed to be short and devastating! However,…

Workout of the Day EMOM for 18 minutes: Min 1 = 1 legless rope climb or 2 regular rope climbs Min 2 = 15 burpees Min 3 = 20 box jumps (24/20") WOD Notes:  In…

Workout of the Day Shoulder Press 5-3-3-2-1-1-1 Then complete 4 rounds of 20 seconds of work, 10 seconds of rest at the following stations: Shoulder presses (40% 1RM) Speed step single unders Push up hover…

Workout of the Day Partner Interval: Complete 20 rounds (10 each) for time of: 15 wall balls (20/14" to 10/9') 10m walking lunge (2x50/35# DB) Time cap = 25 minutes WOD Notes: Today we have…

Workout of the Day Complete for time: 30 pull ups 30 hang power cleans (115/73#) 30 push ups 20 chest to bar pull ups 20 power cleans (115/73#) 20 handstand push ups 10 bar muscle…

Workout of the Day Deadlift 1-1-1-1-1-1-1 (athlete's choice: sumo or conventional; training max - no fails!) Then 5 rounds NFT: 10 barbell bent-over rows (25-30% 1RM) 10 superman rocks WOD Notes: Similar to the recent…

Audge throwing some weight overhead!Workout of the Day AMRAP in 15 minutes of: 6 front squats (60% 1RM) 3-6-9-12-15-18-21-etc. toes to bar WOD Notes: This one is going to get spicy!! Choose a front squat…

Workout of the Day Complete the following 4 rounds, each for time: Round 1: 5 wall walks 40 double unders 15 RKBS (70/53#) 400m run Round 2: 40 DU 15 RKBS 400m run 5 wall…