Workout of the Day Complete 3 rounds for time of: 400m run 15 wallballs 10 burpees over barbell 5 bar muscle ups Time Cap = 18 minutes. WOD Notes:  Ideally, each movement (indoors) should take…

Workout of the Day EMOM for 20 minutes of: 2 low hang cleans (start just below the knee) WOD Notes:  The goal today is to gradually (every 2 to 4 minutes) increase in weight over…

Workout of the Day Complete 5 rounds for time of: 250m row 15 deadlifts (225/153#) WOD Notes: Choose a deadlift weight with which you could complete 15 in a row (~60% 1RM).  Most will do…

Workout of the Day Complete 10 rounds for time of: 15 traditional KB swings (70/53#) 12 push ups* 9 toes to bar Time Cap = 20 minutes. *The Rx push up today will take place…

Workout of the Day With a partner, complete for time: 3000m row  And 15 rounds of: 20 double unders 10 wallballs (20/14# to 10/9') 5 power snatches (115/73#) WOD Notes:  For this workout, both partners…

https://youtu.be/pHx02A0vR6c Workout of the Day "Open 22.1" AMRAP in 15 minutes of: 3 wall walks 12 alternating dumbbell snatches (50/35#) 15 box jump overs (24/20") WOD Notes: Welcome to Open 22.1!! We hope you are…

Workout of the Day Sumo Deadlift 5-3-3-2-1-1-1 Then complete NFT: 2 laps around the gym of banded lateral walks, always facing the whiteboard. WOD Notes:  The intent today is to build to a heavy sumo…

Workout of the Day Complete 4 rounds for time of: 400m run 10 chest to bar pull ups 20 KB snatches (53/35#, 10R/10L) Time Cap = 20 minutes. WOD Notes:  The ideal timing for this…

Workout of the Day Complete 5 rounds of max reps in 1 minute at each of the following stations: Box jumps (32/26") Thrusters (135/93#) Rope Climbs Rest 1 minute between rounds. WOD Notes:  In this…

Workout of the Day AMRAP in 8 minutes of: 5 hang power cleans (155/103#) 10 front rack reverse lunges (155/103#, 5R/5L) Rest ~5 minutes then complete: Max distance handstand walk in 4 minutes. WOD Notes: …