Workout of the Day Complete 5 rounds for time of: 20/16 cal row (or bike) 12 burpee box jump-overs (24/20") 1 legless rope climb Time cap: 20 minutes WOD Notes: Programming Credit: Adapted from CrossFit…

Workout of the Day Deadlift 8x3 (~80% 1RM) Then complete: 5x60yd sled drag (40-50% of your 1RM deadlift) WOD Notes: Today's deadlifts are "across," meaning they should all be performed at the same weight, approximately…

Workout of the Day Complete 25-20-15-10-5: Power snatches (95/63#) Toes to bar Time cap: 20 minutes WOD Notes: This is one of those workouts that looks easier on paper... Pick a weight that allows you…

Workout of the Day Complete AMRAP in 15 minutes of: 15 kettlebell swings (53/35#) 40-m walking lunge (unweighted) WOD Notes: Pick a weight that lets you complete the KB swings unbroken. For the lunges, take…

Workout of the Day Bench Press 4-4-4-4-4-4 Then with a partner complete 4 rounds not for time of: 20 med ball sit ups 10 right-arm rotational chest pass 10 left-arm rotational chest pass WOD Notes:…

Workout of the Day Complete 4 rounds, each for time, of: 30 alternating one-arm dumbbell snatches (50/35#) 400m run 10 strict pull ups Start a new round every 7 minutes. WOD Notes: Aim to finish…

Workout of the Day On a 20 minute clock, complete: 1000/800m row (or 2x bike) Then as many rounds as possible in the remaining time of: 10 ring dips 20 alternating single-leg squats (10R/10L) 40…

  Workout of the Day Clean & jerk 1-1-1-1-1-1-1   Then complete 400m farmer's carry NFT. WOD Notes: Today we'll work on clean & jerk technique! You can build to a heavy single or stay…

Workout of the Day EMOM for 15 minutes: 10 wall balls (20/14# to 10/9') 20 double unders WOD Notes: If at any point you can't complete the movements within the minute, the workout turns into…

Workout of the Day AMRAP in 15 minutes of an ascending ladder by 3's: Deadlifts (155/103#) Handstand push ups WOD Notes: The deadlift weight should be relatively light (NTE 45% 1RM). If you know high…