Workout of the Day Complete 5 rounds, each for time of: Burpees Box jumps (24/20") Hang power cleans (95/63#) The reps for the 5 rounds will be 24-21-18-15-12 reps respectively.  Start a new round every…

Workout of the Day Deadlift 1-15-1-10-1-5-1 WOD Notes:  Aim for your 4 singles to be in the 90 to 100% range of your 1RM.  The sets of 15/10/5 should be around 50/65/80% respectively. Community Notes: …

Workout of the Day Complete 4 rounds for time of: 500/400m row 20 toes through rings Time Cap = 16 minutes. WOD Notes:  The goal today should be to hold an uncomfortably fast pace on…

Workout of the Day Complete 5 rounds for reps of: Max consecutive thrusters (95/63#) Max consecutive strict pull ups  Rest ~2 minutes between rounds. WOD Notes:  Choose scales that let you get 10-25 reps of…

Workout of the Day Bench Press 8x2 (85%) Then complete: 3x10R/10L one-arm DB bench press (heavy) WOD Notes:  The goal today is to warm up to a heavy lift and stay there across all 8…

Workout of the Day Complete 21-15-9 reps for time of: Deadlifts (275/183#) Ring dips WOD Notes:  Choose scales for today that allow you to complete each round in 3 to 4 sets!

Workout of the Day "Partner Andi" With a partner, complete for time: 100 hang power snatches (95/63#) 100 push presses (95/63#) 100 sumo deadlift high pulls (95/63#) 100 front squats (95/63#) WOD Notes:  Reps must…

Workout of the Day Split Jerk 1-1-1-1-1-1-1 Then complete for time: 30 jumping lunges 30 wallballs (20/14# to 10/9') 30 jumping lunges Time Cap = 5 minutes. WOD Notes:  Aim for your first set of…

Workout of the Day Complete (not for time): 500m row 30 bench presses (65% 1RM) 1000m row 20 bench presses (65% 1RM) 1500m row 10 bench presses (65% 1RM) WOD Notes:  Although this workout overall…

Workout of the Day Take 10 minutes to work to a heavy 1 rep snatch. Then AMRAP in 10 minutes of: 1 power snatch (165/113#) 3 overhead squats (165/113#) WOD Notes:  Ten minutes will likely…