Workout of the Day "Open 19.1" AMRAP in 15 minutes of: 19 wall balls (20/14# to 10/9') 19 calorie row WOD Notes: Don't worry, the 2021 Open equipment list doesn't include med balls or rowers,…

Workout of the Day Shoulder Press 5-4-3-2-1-1 Then complete NFT: 50 banded pull aparts (25 palms up/25 palms down) 50 banded shoulder flexions (25R/25L) Max consecutive DB shoulder presses (1 set each hand) WOD Notes: …

Workout of the Day “Winter 2021 Nutrition Challenge Performance Test” Part 1 – AMRAP in 10 minutes of: 50 double unders 30 alternating DB muscle snatches (50/35#) 10 burpee pull-ups Immediately into Part 2 –…

Workout of the Day Complete for time: 50 deadlifts (155/103#) 40 hang power cleans (155/103#) 30 push jerks (155/103#) Complete 6 toes to bar at the start of each minute. Time Cap = 15 minutes.…

Workout of the Day Front Squat 1-1-1-1-1-1 Then 3 rounds NFT of: 12 Romanian deadlifts (70% 1RM front squat) 40 bicycles WOD Notes:  Today is designed to be a 1 rep max front squat!  As…

Workout of the Day Tabata: Slam balls Sit ups Row Pistols WOD Notes:  A Tabata interval workout means you'll work for 20 seconds, rest for 10 seconds and repeat at the same station for 8…

Workout of the Day Complete for time: 8 back squats (225/145#) 400m run Rest for the remainder of 5 minutes and repeat for a total of 5 rounds. WOD Notes:  Choose a weight that will…

Workout of the Day Snatch 1-1-1-1-1-1 Then 3x5 snatch pulls (100% 1RM) 3x15 hang muscle snatches (40% 1RM) WOD Notes:  As written, this is designed to be a snatch that starts from the floor and…

Workout of the Day AMRAP in 18 minutes of: 48 wallballs (20/14# to 10/9') 24 power clean and jerks (95/63#) 6 ring muscle ups WOD Notes:  The scale for muscle ups will be jumping or…