Workout of the Day Back Squat 2-2-2-2-2-2 Then complete 3 rounds NFT of: 1 minute plank hold 30 banded clamshells (15R/15L) WOD Notes:  Shoot to start your first set of back squats around 60% of…

Workout of the Day Complete 8 rounds for time of: 35 double unders 10 chest to bar pull ups Time cap = 12 minutes. Then take 10 minutes to find: Max height box jump WOD…

Workout of the Day Complete 4 rounds each for time of: 20/15 cal row 20 front squats (115/73#) 20 handstand push ups Start a new round every 6 minutes. WOD Notes:  Plan your movements today…

Workout of the Day Complete 6 sets, building in weight, of the following complex: Power clean + hang power clean + hang power clean Then complete: Hang muscle cleans 3x10 (40% of your complex) WOD…

Workout of the Day With a partner, AMRAP in 20 minutes of: 50 deadlifts (185/115#) while partner holds a plank. 50 toes to bar while partner holds a wall squat. 50 box jumps (24/20") while…

Workout of the Day “The Firebird” Complete 5 rounds for time of: 800m run 5 ring muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders Time Cap = 50…

Workout of the Day Overhead Squat 3-3-3-3-3-3 Then complete 3 rounds NFT of: 20 butterfly abmat sit ups 40 bicycle crunches WOD Notes:  If you're feeling good on OHS, shoot for your first set to…

  Workout of the Day AMRAP in 15 minutes of: 30 DB snatches (50/35#) 15 burpee box jump overs (24/20") WOD Notes:  Choose a DB weight that will allow you to complete each round in…

Workout of the Day Complete 21-18-15-12-9-6-3 reps for time of: Thrusters (95/63#) Complete 2 rope climbs after each set. Time Cap = 20 minutes. WOD Notes:  Choose a thruster weight that will let you complete…

Workout of the Day Sumo deadlift 5-5-5-5-5 Then 3x10 bent over rows (30-40% 5RM sumo deadlift) WOD Notes:  The sumo deadlifts should be "touch and go" today.  Shoot for just tapping the plates to the…