Workout of the Day Push Press 3-3-3-3-3 Then EMOM for 5 minutes of: 6 handstand push ups WOD Notes:  If handstand push ups aren't in the cards, it could be a handstand hold (20ish seconds),…

Workout of the Day Partner Interval AMRAP in 18 minutes of: 30 double unders 15 wallballs 7 toes to bar (10 advanced) WOD Notes:  For this partner interval, partner 1 will complete double unders, then…

Workout of the Day AMRAP in 20 minutes of: Max consecutive bench presses (50% 1RM) 400m run WOD Notes:  Complete as many reps on the bench press as you can without resting.  Once you put…

Workout of the Day Front Squat 8-8-8-8 Then complete 3 rounds NFT of: 10 pistols (5R/5L) 8 good mornings (50% 1RM front squat) WOD Notes:  If you can't do pistols yet, no problem!  This is…

Workout of the Day Complete 5 rounds for time of: 10 push presses (115/75#) 15 pull ups 20 box jumps (24/20") WOD Notes:  Choose a push press weight that will allow you to complete each…

Workout of the Day AMRAP in 15 minutes of: 7 overhead squats (135/95#) 17/13 cal row WOD Notes:  Ideally the bar will come from the floor but racks are available.  Anyone that doesn't want to…

Workout of the Day Banded deadlift 8x2 (60% 1RM deadlift Then EMOM for 9 minutes of: 3 power cleans (minutes 0-3 @60%, 3-6@70%, 6-9@80%) WOD Notes:  First day back in the gym!!!  Get ready to…

Workout of the Day 10 hollow rocks 20 crab toe touches 30 sit ups 40 KB/DB oblique crunches (20/side) 50 bicycle crunches (25/side) 40 oblique crunches (20/side) 30 sit ups 20 crab toe touches 10…

Workout of the Day "At-Home Elizabeth" Complete 21-15-9 reps for time of: One-arm KB/DB squat cleans (right) One-arm KB/DB squat cleans (left) One-arm KB/DB push presses (right) One-arm KB/DB push presses (left) WOD Notes:  It…

Workout of the Day Complete for time: 2000m row 200 double unders 2000m run WOD Notes:  It’s time to kick off the new year!  This is a shortened version of the 2014 CrossFit Games event…