Workout of the Day Complete 40-30-20-10 reps for time of: Burpees Box jumps (24/20") KB swings (53/35#) Time cap = 25 minutes. WOD Notes:  If burpees are menacing for you, consider cutting them in half!…

Workout of the Day Complete 8 rounds for time of: 10 deadlifts (225/155#) 10 ring dips Time cap = 20 minutes. WOD Notes:  The sub for ring dips today will be decline single arm floor…

Workout of the Day Box front squat 6x3 (~80% 1RM) Then complete for time: 50 hollow rocks 100 bicycles 50 abmat sit ups WOD Notes:  We'll be using a "normal" front squat stance today (sometimes…

Workout of the Day AMRAP in 15 minutes of: 20/15 cal row 20/15 push ups 10 two-arm KB/DB squat cleans (2x50/35#) WOD Notes:  Choose a push up scale/rep scheme that will allow you to get…

Workout of the Day Complete 9-15-21 reps for time of: Chest-to-bar pull ups Overhead squats (115/83#) Time cap = 15 minutes. Cash out: Complete 3 rounds of: 15 seconds pull up static hold 15 seconds…

Workout of the Day Deficit deadlift 5-5-5-5-5 Then complete 3 rounds NFT of: 8 good mornings (40% 1RM deadlift) 15 calf raises WOD Notes: A deficit deadlift refers to setting up below your normal starting…

Workout of the Day Complete 2 rounds for time of: 10 power cleans (135/93#) 10 toes to bar 10 front squats (135/93#) 10 toes to bar 10 push jerks (135/93#) 10 toes to bar 10…

Workout of the Day Complete 4 rounds for time of: 400m run 200m farmer carry (50/35# DBs) WOD Notes:  Athletes will complete 6 laps of the 400m course. Start with DBs lined up at the…

Workout of the Day Bench Press 5x8 (70% 1RM) Then complete 3 rounds NFT of: 10 banded push ups 20 banded chest flies Schedule Notes:  Just a reminder that the 5:00 am and 6:00 pm…

Workout of the Day “The Firebird” Complete 5 rounds for time of: 800m run 5 ring muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders Time Cap = 50…