Workout of the Day Complete 5 rounds, each for time of: 7 burpee box jumps (24/20") 7 power snatches (135/93#) 7 burpee box jumps (24/20") Start a round every 5 minutes. WOD Notes:  The goal…

Workout of the Day Bench Press 5x10 (50% 1RM) Then close grip bench press 3x20 (30% 1RM)

Workout of the Day AMRAP in 20 minutes of: 3 chin up pull overs 5 strict handstand push ups 10 pistols WOD Notes:  The scale for chin up-pull overs will either be jumping chin up…

Workout of the Day Complete an 8 round Tabata of: Air squats Russian twists (25/15#) Rest 4 minutes and then complete for time: 2000m row WOD Notes:  The Tabata interval refers to completing 8 rounds…

Workout of the Day EMOM for 20 minutes of: 1 split jerk WOD Notes:  Gradually increase weight over the course of 20 minutes.  You do not need to go up every minute but should shoot…

Workout of the Day Complete 21-15-9 reps for time of: Over/unders (24/20") Squat cleans (135/93#) WOD Notes:  Choose a weight today that would allow you to string several (3 to 5) reps together in the…

Workout of the Day 3 rounds for time of: 400m run  21 sumo deadlift high pulls (95/63#) 15 push press (95/63#) WOD Notes: It's going to be a cold one tomorrow! If you're not a…

Workout of the Day Back Squat 8 x 3 (80% 1RM) Then Max back squats in 1 minute @ 40% 1RM (50% of weight used in part 1) WOD Notes: You'll hit a set of…

Workout of the Day Complete the following 20 movements, 22 reps of each, in any order, for time!  Rx = 95/63# barbell, 24/20" box WOD Notes:  We'll have print outs of the 20 movements when…

Workout of the Day Complete 1 round for time: 500/400m row 50 burpees 400m run Time cap: 10 minutes. Then take 20 minutes to work on any 2021 goals you may not have hit yet!…