Workout of the Day Complete for time: 1 mile run Rest 3 minutes then 4 rounds of: 10 overhead squats (95/63#) 15 pull ups 10 bar-over burpees WOD Notes: This is a two-part workout, but…

Workout of the Day Push Jerk 5-5-5-3-3-3-2-2 Complete 50 double unders and 10 box step ups after each set (not for time) WOD Notes:  The goal today should be to hit your first set of…

Each minute of the WOD is devoted to one of these heroes. Think of them when the going gets tough! “31Heroes – Workout to Remember” In teams of 4, complete as many reps as possible…

Workout of the Day AMRAP in 15 minutes of: 5 burpee broad jumps 20 DB reverse lunges in place (35/25#, 2 DBs) 10 toes to bar WOD Notes:  Choose a weight that will let you…

Workout of the Day Back Squat 12x3 WOD Notes:  Twelve sets of back squats could be classified as a lot!  Shoot for weights starting around 60% and ending around 80%.  These lifts will occur on…

Workout of the Day AMRAP in 2 minutes of: 3 rope climbs Max calorie row in remaining time. Rest 3 minutes and repeat for a total of 5 rounds. WOD Notes:  Today is designed to…

Workout of the Day Complete 2 rounds for time of: 400m run 50 Russian KBS (53/35#) 400m run 100 bicycle crunches (50R/50L) WOD Notes:  Try to keep the runs to under 2 minutes and modify…

Workout of the Day Power clean and jerk 3-3-3-3-3 Then 3 rounds NFT of: 8 push presses (50% 3RM PC&J) 15 good mornings (50% 3RM PC&J) 30 alternating toe touches WOD Notes:  The goal today…

Workout of the Day Complete 5 rounds for time of: 25 wallballs (20/14# to 10/9') 15 handstand push ups 1 minute dead hang Time Cap = 24 minutes. WOD Notes:  The dead hang from a…

Workout of the Day On a 14 minute clock, complete max reps in 4 minutes at each of the following stations: Power snatches (135/93#) Row Double unders Rest 1 minute between movements. WOD Notes:  Choose…