Workout of the Day AMRAP in 8 minutes of: 4 squat snatches (135/93#) 4 bar muscle ups Rest 4 minutes then AMRAP in 8 minutes of: 8 snatch grip deadlifts (135/93#) 8 ring dips WOD…

  Workout of the Day Complete 4 rounds for max reps in 1 minute of:  Wall climbs  Pistols Russian KB swings (70/53#) Rest 1 minute between rounds. WOD Notes:  For most people, the intensity in…

Workout of the Day Push Press 3-3-3-3-3-3 Then complete in as few reps as possible: 100 feet of burpee broad jumps WOD Notes: The goal on the burpee broad jumps is to be fluid and…

Workout of the Day Complete 5 rounds for time of: 10 power cleans (185/123#) 250m run Time Cap = 20 minutes. WOD Notes:  The run and power cleans should take 90 seconds per round or…

Workout of the Day "Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes:  The goal today should be to get beyond 10 rounds!  Some common scales are to…

Workout of the Day Front Squat 5-5-5-5-5 Then Tabata: Lateral plyo skier hops (20/16") WOD Notes:  Choose a box height for the lateral plyo skier hops that let you move dynamically through the rounds.  There…

Workout of the Day Complete 8 rounds for time of: 15 box jumps (24/20") 5 push jerks (165/103#) Time Cap = 16 minutes. WOD Notes:  Choose a weight today that lets you complete the push…

Workout of the Day "Open 20.2" AMRAP in 20 minutes of:  4 DB thrusters (50/35#) 6 toe to bar 24 double unders WOD Notes:  We do have a somewhat limited supply of DBs so you…

Workout of the Day Power Snatch 3-3-3-3-3-3 Then complete: 3x15 hip banded Russian KB swings (70/53#) WOD Notes:  The power snatches today are designed to be touch and go reps unless you know it is…

Workout of the Day Complete 6 rounds, each for time of: 20/15 cal row 20 wallballs (20/14# to 10/9') Start a new round every 4 minutes. WOD Notes:  Choose scales today that allow you to…