Workout of the Day AMRAP in 5 minutes of: 16/12 cal row 16 thrusters (75/53#) Rest 3 minutes then AMRAP in 5 minutes of: 12/9 cal row 12 thrusters (75/53#) Rest 3 minutes then AMRAP…

Workout of the Day Run 1 mile. Then every 2 minutes for 10 minutes complete: Max consecutive toes to bar WOD Notes:  Today is one of our June benchmarks!  The mile run is a great…

Workout of the Day Take 5 attempts to build to a heavy single of the following complex: Power clean + hang power clean + hang power clean + split jerk Then complete max lateral plyo…

Workout of the Day Complete 2 rounds for time of: 800m run 10 bar muscle ups 20 handstand push ups Time Cap = 20 minutes. WOD Notes: Choose a run distance that will take in…

Workout of the Day EMOM for 24 minutes: First minute: 20 overhead reverse lunges in place (10R/10L, 45/25# plate) Second minute: 20 alternating toe touches Third minute: 10 one-arm DB thrusters (70/45#, 5R/5L) Fourth minute:…

Workout of the Day "Power Total" Back Squat 1-1-1 Bench Press 1-1-1 Deadlift 1-1-1 WOD Notes:  Tomorrow's workout will happen in 2 hour classes (one starting at 8:00 and one at 10:00 am).  The 7…

Workout of the Day Complete 12-10-8-6-4 reps for time of: Turkish get ups (53/35#) Complete 20 box jumps (24/20") after each round.  Time Cap = 20 minutes. WOD Notes:  The TGU will be broken evenly…

Workout of the Day Complete for time: 50 front squats (75/53#) 50/40 cal row 50 push presses (75/53#) 50 toes to bar 50 power cleans (75/53#) Time Cap = 20 minutes. WOD Notes:  Choose a…

Workout of the Day AMRAP in 15 minutes of: 15 pull ups 15 deadlifts (135/93#) 15 wallballs (20/14# to 10/9') WOD Notes:  Ideally each movement will be completed in 30 seconds to 1 minute per…

Workout of the Day Thruster 1-1-1-1-1-1 Then complete 3 rounds NFT of: 10 good mornings (50% 1RM thruster) 10 back squats (50% 1RM thruster) WOD Notes:  You are welcome to take the thruster from a…