Workout of the Day Complete for time: 27 thrusters (95/63#) 12 bar muscle ups 21 thrusters (95/63#) 9 bar muscle ups 15 thrusters (95/63#) 6 bar muscle ups 9 thrusters (95/63#) 3 bar muscle ups…

Workout of the Day On a 3 minute clock, complete: 50 double unders 30 Russian twists (25/15#, R+L = 1 rep) Row max calories in remaining time. Rest 2 minutes and repeat for a total…

Workout of the Day Front Squat 3-3-3-3-3 Then complete for time: 75 wallballs (20/14# to 10/9') WOD Notes:  Start the first set of front squats at around 70% of your 1RM and gradually build from…

Workout of the Day AMRAP in 13 minutes of: 10 deadlifts (135/93#) 10 push ups Rest 2 minutes then complete for time: 30-20-10 reps of: Alternating leg V-ups (L+R=2) Hollow rocks Toe touches WOD Notes: …

Workout of the Day Complete 3 rounds for time of: 500/400m row 50 DB snatches (50/35#) 25 pull ups Time Cap = 22 minutes. WOD Notes:  Choose a DB snatch weight that will let you…

Workout of the Day Snatch + hang snatch 1-1-1-1-1-1-1 Then complete: Banded box step ups 2x30 (15R/15L) WOD Notes:  The snatch to hang snatch is designed to be a complex in which you complete the…

Workout of the Day With a continuously running clock, complete the following: Minute 0-3 Max rope climbs Minute 3-6: Rest Minute 6-12 AMRAP of: 5 back squats (225/153#) 12 butterfly abmat sit ups Minute 12-15:…

Workout of the Day “Fight Gone Bad” Wall ball (20/14# to 10/9′) Sumo deadlift high pull (75/53#) Box jump (20/16″) Push press (75/53#) Row (cal) WOD Notes: The “fight gone” scheme means you will complete…

Workout of the Day Deadlift 5x5 (75% 1RM) Then goal setting! WOD Notes:  We'll spend the last 10 to 20 minutes of each class today establishing some goals for 2022!  To get you thinking about…

Workout of the Day "Open 21.1" Complete for time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21…