Workout of the Day Bench press 1-1-1-1-1-1-1 (training max - no fails!) Then complete 3 rounds NFT with 30% 1RM: 10 narrow bench press 10 regular bench press 10 wide bench press WOD Notes:  Similar…

Workout of the Day Complete for time: 21 squat snatches (95/63#) 42/32 cal bike or row 15 squat snatches (95/63#) 30/23 cal bike or row 9 squat snatches (95/63#) 18/14 cal bike or row WOD…

Workout of the Day Complete 2 rounds for time of: Run 1 mile 50 burpees (to a 12" target) WOD Notes: READ ME BEFORE YOU CHERRY PICK!! This was the mainpage workout on Aug 30,…

Workout of the Day E2MOM for 20 minutes: 1 clean & jerk WOD Notes: Today we get to throw some weight around with heavy clean and jerks! If the barbell is moving well you're welcome…

Workout of the Day AMRAP in 18 minutes: 12 alternating DB power snatch (70/50#) 12 pistols 12 chest-to-bar pull ups WOD Notes: Each movement in this WOD is challenging, so today isn't going to be…

Workout of the Day Complete 10 rounds for time of: 16/12 cal row or bike 20 abmat sit ups Time cap = 25 minutes WOD Notes: Today's WOD isn't technical, just a turn-your-head-off-and-go kind of…

Workout of the Day Back squat 1-1-1-1-1-1-1 (training max - no fails!) Then 3 rounds of: 1 minute alternating reverse curtsy lunges 30 seconds glute bridge 30 seconds glute bridge hold WOD Notes: Today's heavy…

Workout of the Day Complete 21-15-9 reps of: Bench press (135/83#, NTE 65% 1RM) Box jump (30/24") Run 400m BEFORE each set. WOD Notes: Today's WOD calls for moderately heavy bench press; pick a weight…

Workout of the Day Complete for time: 5 wallballs (20/14# to 10/9') 20 double unders 10 wallballs (20/14# to 10/9') 40 double unders 15 wallballs (20/14# to 10/9') 60 double unders 20 wallballs (20/14# to…

Workout of the Day Push Press 2-2-2-2-2-2 Then: Weighted ring dip 5-5-5-5-5 WOD Notes: Aim to start your first set of push presses at 70% and build to 90-95% by your last set. Fight for…