Workout of the Day Complete 6 rounds for time of: 20/14 cal row 15 handstand push ups Time Cap = 20 minutes. WOD Notes:  Choose a handstand push up modification that will let you complete…

Workout of the Day AMRAP in 20 minutes of: 2 rope climbs 20 pistols 40 double unders WOD Notes:  Come in for this high skill, high exertion metcon!  If pistols aren't in your arsenal yet,…

Workout of the Day Hang Snatch 1-1-1-1-1-1-1 Then EMOM for 6 minutes of: 5 power snatches (touch and go, 60% 1RM hang snatch) WOD Notes:  If dropping into a full squat on the hang snatch…

Workout of the Day Complete for time: 200 burpees Time Cap = 25 minutes. WOD Notes:  Today is an ICA classic!!  200 burpees is the goal but there are many scaling options.  You can go…

Workout of the Day With a partner, complete for time: 100 push ups 400m run 100 slam balls (30/20#) 400m run 100 thrusters (75/55#) 400m run 100 box jumps (24/20") 400m run WOD Notes:  Partners…

Workout of the Day Deadlift 5x10 (~60% 1RM) Then complete 5 sets of 10 pulls on the rower for max distance. WOD Notes:  Sets of 10 on deadlifts can be very challenging.  Focus hard on…

Workout of the Day Complete 27-21-15-9 reps for time of: Chest to bar pull ups. Complete a 25 ft handstand walk between each round. WOD Notes:  Come in to work on some gymnastics!  If you…

Workout of the Day AMRAP in 10 minutes of: 50 double unders 10 front squats (135/93#) Then complete NFT: 20 DB windmills (10R/10L) 20 DB Turkish get ups (10R/10L) WOD Notes:  This metcon is designed…

Workout of the Day Bench Press 8x3 (3 second eccentric, ~75%) Then take 10 minutes to work on inversions and levers from the rings. WOD Notes:  The bench press today should happen around 75% of…

Workout of the Day Complete 5 rounds for time of: 10 box jumps (24/20") 15 power cleans (115/73#) 20/15 cal row WOD Notes:  Choose a power clean weight such that you can finish each set…