Daily WOD

Workout RECOVERY WORKOUT* EMOM x 10 MINUTES MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light) MIN 2 — Row... Read More

Strength/Skill 5×3 Power Clean* *Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not... Read More

Workout AMRAP x 20 MINUTES 400m Row* 15 Up-Downs 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500…). Reset the rower before the... Read More

Strength/Skill ON A 15:00 RUNNING CLOCK… Establish 10RM Front Squat* *Max 2 attempts at 10RM Workout FOR TIME 20 Front Squat (135/95)|(95/65) 40 Sit-ups* 40... Read More

Workout 3 SETS FOR REPS AMRAP x 3 MINUTES Russian KB Swing (70/53)|(53/35) into… AMRAP x 3 MINUTES Up-Down + Pull-Up* *1 Up-Down + 1... Read More

Strength/Skill EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to a Moderate Set of 3 Thruster Workout BENCHMARK WORKOUT “OPEN 17.5” 10 ROUNDS FOR TIME... Read More

Workout 4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted Sit-ups (Athlete Choice)** Max Unbroken Strict Dips***... Read More

Workout NCFIT BENCHMARK WORKOUT “DEATH ROW” EMOM x 20 MINUTES MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees *Scale as needed to... Read More

Strength/Skill EVERY 1:30 FOR 6 SETS 2 TNG Power Snatch *Build to a moderate-heavy double in sets 1-3 then use same weight across for final... Read More

Strength/Skill EMOM x 8 MINUTES MIN 1 – 3-5 Tall Box Jumps* MIN 2 – 2-3 Wall Walks *Suggested max height of 36″ Workout 3... Read More