Workout of the Day Overhead Squat 1-1-1-1-1-1 Then OHS (empty bar) to the tune of Flower, by Moby. WOD Notes:  If you're developing your overhead squat technique, consider changing this to a 3 rep or…

Workout of the Day EMOM for 15 minutes of: 1 clean (185/123#) 2 ring muscle ups WOD Notes:  Choose a weight that will be challenging but will not risk failure even when fatigued.  Ideally, you…

Workout of the Day Sumo Deadlift 8-8-8 Then complete 3 rounds NFT of: 10 goblet squats (heavy) 10 Romanian deadlifts (60% 8RM sumo deadlift) WOD Notes:  The intent today is to gradually increase weight across…

Workout of the Day Complete for time: 20 burpees 20 pull ups Rest for the remainder of 5 minutes and repeat for a total of 5 rounds. Time Cap = 3:30 per round. WOD Notes: …

Workout of the Day Complete 4 rounds for time of: 400m run 20 KB swings (70/53#) 75 double unders Time Cap = 24 minutes. WOD Notes:  Ideally, each movement in this workout should be completed…

Workout of the Day Push press 5-5-5-5-5 Then AMRAP in 5 minutes of: 15 hang muscle cleans (45/33#) 15 push presses (45/33#) WOD Notes:  Today you'll be building to a 5 rep max push press! …

Workout of the Day "Diane" Complete 21-15-9 reps for time of: Deadlifts (225/155#) Handstand push ups WOD Notes:  There will be a 12 minute cap on this workout.  It is ideal to choose a weight…

Workout of the Day AMRAP in 20 minutes of: 10 power snatches (115/73#) 250m run 1 rope climb WOD Notes:  Rope climbs are back!  We have 7 ropes hung from around the gym (not in…

Workout of the Day AMRAP in 15 minutes of: 10 one-arm KB sumo deadlifts (53/35#) 10 one-arm KB Russian swings (53/35#) 10 one-arm KB snatches (53/35#) Alternate hands each round. WOD Notes: Choose a weight…

Workout of the Day EMOM for 20 minutes of: 1 snatch WOD Notes: The intent today is to gradually increase in weight every 2 to 4 minutes over the 20 minutes.  If you are newer…