Workout of the Day Complete 6 rounds for time of: 15/12 cal bike or row 10 toes-to-bar 5 power snatch (135/93#) Time cap: 20 minutes WOD Notes:  Aim for the first round to take 2-3…

(NO CLASSES - BATTLE ON BRIDGE) At Home Workout of the Day Complete 12 rounds for time of: 6 push ups 12 kettlebell swings 18 bicycle crunches WOD Notes: There are no classes today due…

Workout of the Day Squat clean 1-1-1-1-1-1-1 Then EMOM for 5 minutes of: 1 squat clean + 2 step-back lunges (1R/1L) + 1 push press WOD Notes: If you know your 1RM squat clean, start…

Workout of the Day AMRAP in 18 minutes of: 1 rope climb 7 deadlifts (225/153#, NTE 65% 1RM) 1 rope climb 14 single-arm DB/KB push press (50/35#, 7R/7L) WOD Notes: The sub for rope climbs…

Workout of the Day Complete 4 rounds, each for time of: 400m run 30 wall balls (20/14# to 10/9') Start a new round every 5 minutes. WOD Notes: As with all interval workouts, your goal…

Workout of the Day Find your Max Weight for each of the following: Strict pull-up (pronated grip) Single-arm KB/DB strict press (L/R) Single-leg KB/DB squat (L/R) Then complete for time: 1000m bike WOD Notes: If…

Workout of the Day Complete for time 21-15-9 reps of: Thrusters (95/63#) Toes-to-bar Immediately into 21-15-9 reps of: Overhead squats (95/63#) Lateral burpees over bar Time cap: 20 minutes WOD Notes: You get 2 WODS…

Workout of the Day With a partner, complete in order for time: 1000/800m row 100 box jumps (24/20") 150 kettlebell swings (53/35#) 200 sit-ups 1000/800m row Time cap: 30 minutes WOD Notes: One person works…

Workout of the Day Sumo deadlift 2-2-2-2-2-2 Then complete 3 rounds of 1 min at each station: Synergy band squats (wide stance) Synergy band clam shells (30s/side) Plank knee-to-elbow (alternating) WOD Notes: Start around 60-65%…

Workout of the Day Complete for time (break up reps any way desired): 150 double unders 75 hang power snatches (75/55#) 75 handstand push ups Time cap: 20 minutes WOD Notes: You get to pick…