Workout of the Day Complete for time: 200/150 cal row  Every 40/30 cal, stop and complete a set of: 3 bar muscle ups 5 pull ups 7 toes to bar WOD Notes:  The scale…

Workout of the Day Complete 21-15-9 reps for time of: Power clean and jerks (135/95#) Burpee box jumps (24/20") WOD Notes:  Choose a weight that will allow you to get through the first set of…

Deadlift 1-1-1-1-1-1-1 Then 100yd banded lateral walk (50yds/side) WOD Notes:  Compare deadlift to the CrossFit total from 191028.

Workout of the Day "Karen" Complete for time: 150 wallballs (20/14# to 10/9') WOD Notes:  There will be a 12 minute cap on this workout and if classes are big enough, we'll use counters to…

"Awful Annie" Complete 50-40-30-20-10 reps for time of: Double unders Butterfly abmat sit ups (Games: GHD sit ups) As well as 5-4-3-2-1: Cleans (Games: 275/185#, ICA Rx: 205/135#). Time cap: 20 minutes. WOD Notes:  The…

Workout of the Day Bench Press 1-1-1-1-1-1-1 Then Max duration handstand hold WOD Notes:  If you can't hold a free standing handstand, you can go against a wall or in a wall climb position.  If…

Workout of the Day "Friendly Fran" Complete 3 rounds for time of: 21 thrusters (115/85#) 21 chest to bar pull ups There will be a 15 minute cap. WOD Notes:  Choose a thruster weight that…

Workout of the Day "Damn Diane" Complete 3 rounds for time of: 15 deadlifts (Games: 315/205#, ICA Rx: 275/185#) 15 strict handstand push ups (Games: -3.5/2.0", ICA Rx: 0") There will be a 15 minute…

Workout of the Day Front Squat 1-1-1-1-1-1-1 Then Row 1000m for time. WOD Notes:  We have 2 more events from the 2020 CrossFit Games from this weekend!  You can check out the top scores by…

Daily WOD "Nasty Nancy" Complete 5 rounds for time of: 500m run 15 overhead squats (185/125#) 15 bar-facing burpees WOD Notes: This is the fifth workout of the CrossFit Games and was completed on Saturday. …