Workout of the Day Complete for time: 1000m row 50 thrusters (45/33#) 30 pull ups 750m row 25 thrusters  15 pull ups  500m row 15 thrusters 9 pull ups Time Cap = 20 minutes. WOD…

Workout of the Day Shoulder Press 2-2-2-2-2-2 Then complete NFT: 50 floor wipers (70% 2RM shoulder press) WOD Notes:  Try to hit 90% of your 1RM shoulder press by the 4th set of presses.  From…

Workout of the Day "12 Days of Christmas - 2021 Remix" Day 1 - Push jerk (115/73#) Day 2 - Front squats (115/73#) Day 3 - Hang power cleans (115/73#) Day 4 - Deadlifts (115/73#)…

Workout of the Day Complete for time: 20 back squats (225/153#) 40 toes to bar 60/40 cal row WOD Notes:  The back squats should ideally happen in 1 to 3 sets and may be taken…

Workout of the Day AMRAP in 15 minutes of: 250m run 15 KB swings (70/53#) WOD Notes:  Choose a KB that will let you complete the first round or 2 unbroken.  Rounds after that should…

Workout of the Day Front Squat 2-2-2-2-2-2 Then complete 3 rounds NFT: 15 calf raises 20 KB front rack split squats (10R/10L) WOD Notes:  Aim for your first set to happen around 70% of your…

Workout of the Day Complete for time: 5 handstand push ups 25 double unders 10 handstand push ups 50 double unders 15 handstand push ups 75 double unders 20 handstand push ups 100 double unders…

Workout of the Day "DT"  Complete 5 rounds for time of: 12 deadlifts (155/103#) 9 hang power cleans (155/103#) 6 push jerks (155/103#) Time Cap = 12 minutes. WOD Notes:  We will run this workout…

Workout of the Day Hang power snatch 3-3-3-3-3 Hang squat snatch 3-3-3-3-3 WOD Notes:  If a hang squat snatch is not a viable option for you, perform hang split snatches for the second portion. Community…

Workout of the Day With a partner, complete 3 rounds for time of: 400m run 80 wallballs (20/14# to 10/9') 8 rope climbs WOD Notes:  Partners will run the 400m together each round but will…