Haley

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds), complete:
30/24 Calories on Rower
30 Abmat Butterfly Sit-ups
30 Kettlebell Swings (53 / 35)

Each round will be scored for time

Brooke

Workout of the Day

A.
Deadlift
20 minutes to build to a heavy deadlift

B.
AMRAP in 9 minutes of:
5 Hang Power Cleans (135 / 95)
7 Pull-ups
9 Wall-Balls (20 / 14)

Rx+ 175/115, chest to bar, 30/20, 7+ rounds

Garth

Workout of the Day

A.
Shoulder Press 10-10-10-10

Every 4 minutes, for 12 minutes: 10 reps, increasing every set

B.
Last done: March 24, 2016

Six rounds for reps of:
30 Seconds of Thrusters (95 / 65)
30 Seconds of Rest
30 Seconds of Box Jump Overs (24 / 20)
30 Seconds of Rest

Score will be total reps 

Sarah

Workout of the Day

TODAY IS THE DAY! Who will have the best costume???

A.
“Mark of the Beast”
AMRAP in 6 minutes of:
6 Devil Presses (pick weight)
6 Strict Pull-ups
6 Dumbbell Hang Squat Cleans

Rest 4 minutes

AMRAP in 6 minutes of:
10 Calories on Assault Bike (ladies: Airdyne)
31 Double-unders

Rest 4 minutes

AMRAP in 6 minutes of:
6 Deadlifts (pick weight)
6 Strict Handstand Push-ups
6 Burpees

Jackson

Workout of the Day

A.
Front Squat
18 minutes to build to a heavy FS

B.
AMRAP in 12 minutes:
200m Run
12 Front Racked Lunges (115 / 75)
15 Toes to Bar

Rx+ 145/100, 5+ rounds

Carly

Workout of the Day

A.
For time:
100/80 Calories on Rower
80 DB Snatches (pick weight)
60 Single Arm Thrusters*
50 Burpee Pull-ups
60 Single Arm Thrusters
80 DB Snatches
100/80 Calories on Bike

Stephen

Workout of the Day

A.
Hang Snatch
15 minutes to build to a heavy hang snatch (power or squat)

Or, if you are newer to this exercise, work technique

B.
Seven rounds for time of:
5 Hang Squat Snatches (pick load)*
12 Box Jump Overs (24 / 20)

*Moderately load-something you can hold onto for all 5
Rx+ 145/100, 30/24

Workout of the Day

A.
Pull-ups
1 attempt at a max set of Pull-ups
or max jumping chest to bar in one minute

Rx+ chest to bar

B.
AMRAP in 20 minutes of:
12 Pull-ups
12 Alternating Pistol Squats
12 V-ups

-At minute 0:00, 5:00, 10:00 and 15:00, run 400m.
-Pick up where you left off after every run.

Rx+ 7/5 bar muscle-ups

Workout of the Day

A.
Power Clean
15 minutes to build to a heavy power clean

B.
For time:
21-15-9 rep rounds of:
Power Cleans (155 / 105)
Burpees Over the Bar

Rx+ 185/125, bar facing, sub 7 minutes

Master’s:
21-15-9
Power Cleans (120/75)
Burpees

Leah

Workout of the Day

A.
Push Press
15 minutes to establish a heavy PP

B.
AMRAP in 11 minutes of:
7 Shoulder to Overhead (135 / 95)
35 Double-unders

Rx+ 165/110