Workout of the Day "Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes:  This is a benchmark WOD, and it’s a long one! The…

Workout of the Day Deadlift 3-3-3-3-3 Then  250m farmer carry (AHAP) WOD Notes: Today we'll gradually work to a heavy triple deadlift. Focus on slow, beautiful movement and keeping the bar close to your shins…

Workout of the Day Complete 2 rounds for time of: 800m run 15 ring muscle ups 15 cleans (155/103#) Time Cap = 25 minutes. WOD Notes:  The muscle ups should ideally take between 3 and…

Workout of the Day Partner Interval AMRAP in 20 minutes of:  20 slam balls (30/20#) 10 power snatches (75/55#) WOD Notes:  In this workout, one partner will complete a full round while the other rests…

Workout of the Day Bench Press 3-3-3-3-3 Then complete alternating EMOM for 8 minutes: 5 weighted ring dips 10 second L-sit ring hold  Max consecutive bench press (50% 3RM) WOD Notes: Start your bench press…

Workout of the Day Complete 3 rounds for time of: 500/400m row 21 wallballs (20/14# to 10/9') 15 deadlifts (225/153#) 9 box jumps (30/24") Time Cap = 21 minutes. WOD Notes:  Choose a deadlift weight…

Workout of the Day "Angie" Complete for time: 100 pull ups 100 push ups 100 sit ups 100 squats Time Cap = 25 minutes. WOD Notes:  This is a benchmark mark, and one of the…

Workout of the Day Rack Jerk 1-1-1-1-1-1 Then complete NFT: 6x5 single leg box jumps (3 sets R/3 sets L) 50 bent over rear delt flies WOD Notes:  A rack jerk is a split jerk…

Workout of the Day Complete 5 rounds for time of: 400m run 15 right KB snatches (53/35#) 15 left KB snatches (53/35#) Time Cap = 25 minutes. WOD Notes:  Choose a run distance/option that takes…

Workout of the Day Complete 10 rounds for time of: 8 bench presses (60% 1RM) 16/12 cal row Time Cap = 20 minutes. WOD Notes:  If you don't know your 1RM bench press, choose a…