Workout of the Day 21-15-9 reps for time of: Squat cleans Burpees over the bar Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD “Griff” For time: Run 800 meters Run 400 meters backwards Run 800…

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Workout of the Day Weekend Team WOD! “Team Jake” 4 separate 5-minute intervals for rounds + reps of: 115 lb./75 lb. Push press, 10 reps 10 Box jumps, 24″/20″ box 10 Kettlebell swings, 1.5 pood/1 pood Post your scores to…

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Workout of the Day 4 rounds for time of: 25 meters dumbbell overhead lunge steps (30#/20#) 175 meters farmer’s carry walk (30#/20#) Post your scores to the Whiteboard. Transfer your data from here. …OR if you missed Cindy, “Cindy” As…

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Workout of the Day “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD With a pair of 45-lb. dumbbells, 4 rounds…

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Workout of the Day Bench Press Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your results to the Whiteboard. Transfer your data from here. Mainsite WOD Hang (Squat) Snatch Find your 3 rep max. Use a 3-3-3-3-3-3-3…

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Workout of the Day “Sled Helen” 3 rounds for time of: 100 meter Sled pull, 1/2 bodyweight 21 Kettlebell swings, (1.5pd/ 1pd) 12 Pullups Post your scores to the Whiteboard. Transfer your data from here.

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Workout of the Day 5 rounds of: 2 minutes of double-unders 1 minute of shoulder-to-overheads (65/35) Rest 2 minutes Post total reps per round to the Whiteboard. Transfer your data from here. Mainsite WOD 5 rounds for time of: 50…

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Workout of the Day Weekend Partner WOD! 3 5-minute rounds for reps of: 4 minutes rowing (calories) 1 minute of partner thrusters (115/75) Rest 3 minutes between rounds For the row, each partner pulls for 2 minutes while the other…

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Workout of the Day Complete for time or as many rounds* + reps as possible within a 20-minute time cap of: 21-18-15-12-9-6-3 reps of: Medicine ball situps (20/14) Sumo-deadlift high pulls (45/35) Squat jumps *at the conclusion of each round,…

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Workout of the Day Power Clean Find your 3 rep max. Use a 3-3-3-3-3 rep scheme Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD Back Squat 3-3-3-3-3

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