Workout of the Day Complete AMRAP in 15 minutes of:  5 deadlifts (315/203#, NTE 70% 1RM) 4 bar-facing burpees 3 bar muscle ups WOD Notes: Today's deadlifts are meant to be heavy but should not…

Workout of the Day Front squat 5-3-3-2-1-1-1 Then complete for time: 50 heavy wall balls (30/20# to 10/9') WOD Notes: Start your first set of squats around 65% of your 1RM. For the heavy wall…

Workout of the Day Complete 5 rounds for time of: 500/400m row (or 1000/800m bike) 15 bench presses (135/83#, NTE 60%) Time cap: 20 minutes WOD Notes: Programming Credit: Slightly modified from CrossFit main page…

  Workout of the Day Complete for time: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 800m Rest 4 minutes Run 1600m WOD Notes: We've completed this workout in the past in…

Workout of the Day Muscle snatch 1-1-1-1-1  Power snatch 1-1-1-1-1  Then: Snatch pull 3x3  at 1RM power snatch WOD Notes: Come on in to work on your snatch technique! We'll warm up with the muscle…

Workout of the Day Complete five 3-minute rounds of: 10 front squats (185/123#) 10 box jumps (36/30") Row for max calories. Rest 3 minutes between rounds. WOD Notes: Programming Credit: CrossFit main page on 4/12/23.…

Workout of the Day Complete 4 rounds for time of: 15 toes to bar 30 thrusters (45/33#) 45 double unders Time cap: 20 minutes WOD Notes: This workout is meant to be light and fast!…

Workout of the Day Deadlift 2-2-2-2-2-2 Then complete 3 rounds NFT of: 10 hollow rocks 20 tuck ups 30 bicycle crunches WOD Notes: If you're feeling good, start around 60-65% and end around 90-95% of…

Workout of the Day Complete AMRAP in 15 minutes of: 20 alternating single-leg squats 20 single-arm dumbbell push press (10R/10L, 50/35#) WOD Notes: Take this day to work a high level skill (single leg squats…

Workout of the Day Complete 3 rounds for time of: 800m run 30 KB swings (70/53#) 30 pull ups Time cap: 30 minutes WOD Notes: The CrossFit benchmark "Eva" is 5 rounds of this triplet...today…