Workout of the Day “Team 1775” Complete as many rounds as possible in 30 minutes of: 17 Power cleans 75 Squats Weight carry 200 meters During the first round, each team member takes turns completing 1 rep of the first…

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Workout of the Day Option 1 “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Workout of the Day Option 2 “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Now getting out of “Diane” will…

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Workout of the Day Option 1 “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Workout of the Day Option 2 “Fran” 21-15-9 reps, for time: Thruster (95 lbs / 65 lbs) Pull-ups Post your scores…

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Workout of the Day Front Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme.   Watch this for a demonstration of all the essential points of performance necessary for a good front squat; then watch this for a…

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Workout of the Day For time: Row 800 meters Run 800 meters Row 600 meters Run 600 meters Row 400 meters Run 400 meters Row 200 meters Run 200 meters Post your scores to the Whiteboard. Transfer your data from…

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Workout of the Day Complete as many rounds as possible in 15 minutes of: 15 Decline ring push-ups 15 Low-set ring rows 15 Strict hanging leg raises Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD…

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Workout of the Day Chariot Sled Race: For time, with a partner, complete 5 laps around a 100m track pulling a weighted sled. At the end of each lap, perform the prescribed number of synchronized reps of the exercise movements…

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Workout of the Day 2 rounds for time of: 30 Hip extensions 30 GHD or medicine ball situps 30 Medicine ball squat cleans thruster tosses 30 Walking lunge steps with medicine ball held overhead Post your results to the Whiteboard.…

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Workout of the Day Complete as many rounds as possible in 18 minutes of: Run 200 meters 21 Kettlebell swings, 1.5pd/1pd 3/4 Bodyweight benchpress, 9 reps Transfer your data from here. Mainsite WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3…

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Workout of the Day Sumo Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Post your scores to the Whiteboard. Transfer your data from here.

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