Workout of the Day Complete 6 rounds, each for time of: 300/250m row 2 rope climbs Start a new round every 4 minutes. WOD Notes:  Ideally each round should take around 2 minutes to complete. …

Workout of the Day AMRAP in 18 minutes of: 12 devil's presses (50/35#) 12 weighted step ups (50/35# to 24/20") WOD Notes:  Today is a slow grind of an AMRAP!  The goal is to take…

Workout of the Day Front Squat 10-5-3-1-1-1-3-5-10 WOD Notes:  Get ready for a big day of squats!  The sets of 10, 5 and 3 should not be totally fatiguing and the goal should be to…

Workout of the Day Complete 5 rounds for time of: 5 ring muscle ups 15 thrusters (95/63#) Time Cap = 20 minutes. WOD Notes:  The scale for muscle ups today will be ring rows +…

Workout of the Day Snatch 1-1-1-1-1-1-1 Then complete NFT: 20 candlesticks WOD Notes:  After finding a max snatch today, we'll get to play with some gymnastics!  The candlesticks will have several variations to offer a…

Workout of the Day 2021 Nutrition Challenge Performance Test! Complete max consecutive strict pull ups. Complete 15-12-9-6-3 reps for time of: deadlifts (225/153#) and burpees over barbell.  Time cap = 8 minutes. Row 500/400m for…

Workout of the Day On a 5 minute clock, complete: 800m run Max wallballs (20/14# to 10/9') in remaining time. Rest 3 minutes and repeat for a total of 3 rounds.  Record 800m run time…

Workout of the Day "Grace"  Complete for time: 30 power clean and jerks (135/93#) Time Cap = 10 minutes. Then 5x3 weighted pull ups. WOD Notes:  It is time for one of our annual benchmarks! …

Workout of the Day Deadlift 6x5 (75% 1RM) Then 3x15 glute bridges (40% 1RM deadlift) WOD Notes:  If the barbell is very uncomfortable on the glute bridges, consider using a wreckbag and potentially doing 1…

Workout of the Day EMOM for 6 minutes of: 5 bar muscle ups Then complete 5 rounds for total distance of: Row for 50 seconds; rest 10 seconds. Row for 40 seconds; rest 20 seconds.…