Workout of the Day 10 efforts, each for time of: 50 meter sprint Rest as needed between efforts MWF 7:30 “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups Post your scores…

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Workout of the Day Hang Power Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 151106 Post your scores to the Whiteboard. Transfer your data from here.

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Workout of the Day Shoulder Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Post your scores to the Whiteboard.

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Workout of the Day Complete as many rounds as possible in 15 minutes of: 25 sumo deadlift high pulls 20 medicine ball trunk twists 15 elevated pushups with feet on medicine ball Post your scores to the Whiteboard. Transfer your…

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Workout of the Day “Grace” 30 reps for time: Clean and Jerk (135 lbs) Post your scores to the Whiteboard. MWF A.M. Complete as many rounds as possible in 15 minutes of: 250m row 20 medicine ball trunk twists (14#/20#)…

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Workout of the Day Head-to-head competition WOD! Partners oppose each other for this workout. 5 rounds for reps, alternating movements at one-minute intervals, of: Sumo deadlift high pull Farmer’s carry lunge steps During each round, one partner works while the…

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Workout of the Day 50-40-30-20-10 reps for time of: Ring rows Double-unders Post your scores to the Whiteboard. Transfer your data from here.  

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Workout of the Day Hang Squat Clean Find your 3 rep max. Use a 3-3-3-3-3 rep scheme then Take your final 3RM load and clean and jerk it once. Post your scores to the Whiteboard. MWF 7:30 Sumo Deadlift Find…

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Workout of the Day 1 Mile Run then 1 Mile Run Rest as needed between efforts (within reason) Post your scores to the Whiteboard. Transfer your data from here.  

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Workout of the Day “Sled Tiki” 10-9-8-7-6-5-4-3-2-1 reps for time of: Pushups Supermans Situps Squats Pull a sled loaded to 1/2 bodyweight 20 yards between couplets. Use only forward pulls for one direction, and backwards pulls for the opposite direction.…

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