Workout of the Day Front Squat 2-2-2-2-2-2 Then 2x400m run WOD Notes:  Today we'll build to a 2 rep max front squat!  Shoot to hit your first set of 2 around 70-75% and build.  If…

Workout of the Day Complete for time:  10 wall walks Then 3 rounds of: 30 box jumps (24/20") 15 strict knees-to-elbow Then:  10 wall walks Time cap = 20 minutes. WOD Notes:  Choose a wall…

Workout of the Day With a partner, one person working at a time, complete 3 rounds for time of:  800m row 80 wallballs (20/14# to 10/9') 80 KB swings (53/35#) Time Cap = 35 minutes.…

Workout of the Day Take 20 minutes to find a 1 rep max of the following complex: 3 deadlifts + 2 hang squat cleans + 2 shoulder to overheads Then accumulate 2 minutes of: L-sit…

Workout of the Day Complete 4 rounds for time of: 400m run 20 handstand push ups 20 KB snatches (53/35#, 10R/10L) Time Cap = 25 minutes. WOD Notes:  Pick a handstand push up variation/rep scheme…

Workout of the Day Complete 5 rounds for max reps in 1 minute at each station: Row (calories) Triple unders Chest to bar pull ups Rest 1 minute between rounds. WOD Notes:  Don't shy away…

Workout of the Day Deadlift 2-2-2-2-2-2 Then complete 3 rounds NFT: 15 banded deadlifts (40% 2RM) 15 heel propped goblet squats WOD Notes:  The goal today is to work up to a 2 rep max! …

Workout of the Day Complete for time: 15 power snatches (135/93#) 30 toes to bar 10 power snatches (135/93#) 20 toes to bar 5 power snatches (135/93#) 10 toes to bar WOD Notes:  Choose a…

Workout of the Day AMRAP in 14 minutes of and ascending ladder by 2's: Thrusters (95/63#) Alternating weighted box step ups (1x50/35# to 24/20") Then complete NFT: 20 inverted burpees WOD Notes:  The ascending ladder…

Workout of the Day EMOM for 20 minutes of: First minute: 5 bench presses (70-75% 1RM) Second minute: 16 one-arm DB/KB bent over rows (8R/8L) WOD Notes:  Choose weights that let you hit pretty much…