Workout of the Day Complete 6 rounds for time of: 20 wall balls (20/14# to 10/9') 15 burpees 10 chest-to-bar pull-ups Time Cap: 20 minutes Community Notes: Happy birthday Frank N and Liz!

Workout of the Day "Open 14.1 & 11.1" AMRAP in 10 minutes of: 30 double unders 15 power snatches (75/55#) WOD Notes:  This was the first ever CrossFit Open workout! Compare to 161108. Anyone not comfortable…

Workout of the Day Bench Press 3-3-3-3-3 Then 5 sets of max consecutive ring dips WOD Notes: For the bench press, you can choose to work across at approx. 80% of your 1RM, or start…

Workout of the Day In 3 minutes complete: 10 front squats (185/125#) 10 box jumps (32/28") Row for max calories in remaining time. Rest 3 minutes and repeat for a total of 4 rounds.  Record…

Workout of the Day "Carver" Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols 13 power cleans (205/125#) 7 muscle ups 27 wallballs (20/14# to 10/9') 20 box jumps (24/20") 13 strict pull…

Workout of the Day Back squat 6x3 (approx. 80% 1RM) Then Complete in any order, not for time: 50 two-leg glute bridges  25 right-leg glute bridge 25 left-leg glute bridges WOD Notes: For the back…

Workout of the Day Complete for time: 1 mile run 100 sit-ups 100 one-arm DB/KB thrusters (50R/50L @ 50/35#) WOD Notes: For this WOD, you can do the movements in any order, but you have…

Workout of the Day Complete (not for time): 500m row 30 bench presses (approx 65%) 1000m row 20 bench presses (approx 65%) 1500m row 10 bench presses (approx 65%) WOD Notes: Although this workout overall…

Workout of the Day EMOM for 20 minutes: 1-2 power snatch WOD Notes: Increase weight every few minutes, building to a heavy 1 rep at the end. Everyone will start with 2 reps/min for the…