Workout of the Day Complete 2 rounds for time of: 800m run 15 power snatch (135/93#) 15 bar muscle ups Time cap: 25 minutes WOD Notes: The power snatches can be singles but should be…

Workout of the Day Complete AMRAP in 18 minutes of: 12 box jump overs (24/20") 12 wall balls (20/14# to 10/9') 12 overhead squats (95/63#) WOD Notes: Which will give out first - your legs,…

Workout of the Day Sumo Deadlift 5-3-3-2-1-1-1 Then complete: 80 yards banded monster walks (20 yards left, right, forward, backward) WOD Notes: We last performed a 1 rep max sumo deadlift on 3/8/23. This time…

Workout of the Day With a partner, complete AMRAP in 25 minutes of: 400m run (together) 30 pull-ups 40 push-ups 50 air squats WOD Notes: Partners should run together, holding on to a band to…

Workout of the Day Complete 10 rounds for time of: 5 back squats (60% 1RM) 35 double unders Time cap: 20 minutes WOD Notes: The weight you choose for back squats should be heavy but…

Workout of the Day Push Press 3-3-3-3-3-3 Then complete NFT: 30 strict toes-to-bar WOD Notes: Today's push presses should start around 70% of your 1RM and end around 85-90%. For the cash out work, if…

Workout of the Day Complete 1 minute at each station: Bike (calories) Kettlebell swing (53/35#) Burpees Row (calories) 10 yd shuttle run Rest 1 minute and repeat for 3 rounds. Score = total reps WOD…

  Workout of the Day "Diane" Complete 21-15-9 reps for time of: Deadlifts (225/153#) Handstand push ups Time cap: 15 minutes WOD Notes: Diane is a CrossFit benchmark that we perform once per year. We…

Workout of the Day Snatch balance 1-1-1-1-1-1-1 Squat snatch 1-1-1-1-1-1-1 Cash out: 50 slam balls for time (30/20#) WOD Notes: Programming Credit: CrossFit main page on 5/21/23. If you're not comfortable with the squat snatch,…

Workout of the Day "Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wall balls (20/14" to 10/9') Time cap: 35 minutes WOD Notes: This is a CrossFit benchmark WOD…