Workout of the Day Complete 12-9-6 reps for time of: Squat cleans (225/153#, NTE 80% 1RM) Ring muscle-ups Time Cap: 15 minutes WOD Notes: This workout was posted to the CrossFit main page on 6/3/2023.…

Workout of the Day Back squat 5-5-5-5-5 Then complete 3 sets NFT of: 30 unbroken lateral plyo skier hops (20/16") WOD Notes: For the back squats, start around 70% and aim for approximately 85% for…

Workout of the Day Complete 6 rounds for time of: 15/12 cal bike or row 10 toes-to-bar 5 power snatch (135/93#) Time cap: 20 minutes WOD Notes:  Aim for the first round to take 2-3…

(NO CLASSES - BATTLE ON BRIDGE) At Home Workout of the Day Complete 12 rounds for time of: 6 push ups 12 kettlebell swings 18 bicycle crunches WOD Notes: There are no classes today due…

Workout of the Day Squat clean 1-1-1-1-1-1-1 Then EMOM for 5 minutes of: 1 squat clean + 2 step-back lunges (1R/1L) + 1 push press WOD Notes: If you know your 1RM squat clean, start…

Workout of the Day AMRAP in 18 minutes of: 1 rope climb 7 deadlifts (225/153#, NTE 65% 1RM) 1 rope climb 14 single-arm DB/KB push press (50/35#, 7R/7L) WOD Notes: The sub for rope climbs…

Workout of the Day Complete 4 rounds, each for time of: 400m run 30 wall balls (20/14# to 10/9') Start a new round every 5 minutes. WOD Notes: As with all interval workouts, your goal…

Workout of the Day Find your Max Weight for each of the following: Strict pull-up (pronated grip) Single-arm KB/DB strict press (L/R) Single-leg KB/DB squat (L/R) Then complete for time: 1000m bike WOD Notes: If…

Workout of the Day Complete for time 21-15-9 reps of: Thrusters (95/63#) Toes-to-bar Immediately into 21-15-9 reps of: Overhead squats (95/63#) Lateral burpees over bar Time cap: 20 minutes WOD Notes: You get 2 WODS…

Workout of the Day With a partner, complete in order for time: 1000/800m row 100 box jumps (24/20") 150 kettlebell swings (53/35#) 200 sit-ups 1000/800m row Time cap: 30 minutes WOD Notes: One person works…