Workout of the Day Take 12 minutes to work up to a heavy single clean & jerk. Then "Grace" Complete for time: 30 power clean & jerks (135/93#, NTE 65% 1RM) Time cap: 10 minutes…

Workout of the Day Back squat 3-3-3-3-3 Then complete NFT: 3x20 heel-elevated goblet squats WOD Notes:  Increase weight each set of back squats, starting around 65% and ending around 85-90% of your 1RM. For the…

Workout of the Day In teams of 2, AMRAP in 24 minutes of: 400m run Rounds of "Cindy" (5 pull ups, 10 push ups, 15 squats) WOD Notes: Memorial Day "Murph" is only 2 weekends…

Workout of the Day Complete 10 rounds for time of: 1 rope climb 10 weighted box step ups (53/35# to 24/20") 30 double unders Time cap: 20 minutes WOD Notes: To beat today's time cap,…

Workout of the Day  E2MOM for 20 minutes of: 1 squat clean + 2 hang squat clean WOD Notes: Today's workout calls for completing 1 complex every 2 minutes. You can increase weight every few…

Workout of the Day Complete 5 rounds of 1 minute at each station for max reps: Row or bike (calories) Thrusters (95/63#) Burpees Rest 1 minute between rounds. WOD Notes: Today is an interval workout…

Workout of the Day "Running DT" Complete 5 rounds for time of: 250m run 12 deadlifts (155/103#) 9 hang power cleans (155/103#) 6 push jerks (155/103#) WOD Notes: This is a twist on the classic…

Workout of the Day Overhead squat 5-5-5-5-5 Then  AMRAP in 5 minutes of: 3 power snatches (60% 5RM OHS) 3 OHS (60% 5RM OHS) WOD Notes: If your shoulders aren't up for overhead squats, modify…

Workout of the Day "Nate" AMRAP in 20 minutes of: 2 ring muscle ups 4 handstand push ups 8 kettlebell swings (70/53#) WOD Notes: Nate is a CrossFit benchmark WOD that comes around once a…

Workout of the Day AMRAP in 20 minutes of: 400m run Max consecutive toes to bar WOD Notes: Your score today will be the total number of toes to bar completed. Pick a variation of…