Workout of the Day Back squat 3-3-2-2-1-1-1 Then 3 complete rounds NFT of: 20 alternating step back lunges (~30% 1RM) 20 second superman hold WOD Notes:  Today is an opportunity to work up to a…

Workout of the Day "Triple 2's" Complete for time: 2000m row 200 double unders 2000m run Time Cap = 32 minutes WOD Notes: This is an adaptation of a workout from the 2014 CrossFit Games,…

Workout of the Day With a partner, complete AMRAP in 20 minutes of: 50 box jumps (24/20") 40 burpees 30 toes to bar WOD Notes: Work does not need to be divided evenly; strategize with…

Workout of the Day Hang power clean 3-3-3-3-3-3 Then complete E2MOM for 10 minutes (5 rounds): 250/200m row or 500/400m bike (sprint!) WOD Notes:  Today's cleans can come from a high hang or low hang…

Workout of the Day "Fran" Complete 21-15-9 reps for time of: Thrusters (95/63#) Pull-ups Rest 1 minute, then in the remainder of 15 minutes complete AMRAP of: 9 thrusters 9 pull-ups WOD Notes: Fran is…

Workout of the Day With a partner, complete 16 rounds (8 each) for time of: 10 KB sumo deadlift high pulls (53/35#) 10 KB reverse lunges (53/35#, 5R/5L) 10 single-arm KB push presses (53/35#, 5R/5L)…

Workout of the Day Overhead squat 1-15-1-10-1-5-1 Then complete 3 sets of: Max slam balls in 30 seconds Rest approximately 90 seconds between efforts. Record highest round. WOD Notes: This workout can be modified to…

Workout of the Day Complete AMRAP in 18 minutes of: 10 push ups 15 wall balls (20/14# to 10/9') 20 ab-mat sit-ups 25 air squats WOD Notes: A good ole turn-your-head-off-and-work metcon! Pick modifications that…

Workout of the Day Complete 4 rounds for time of: 400m run 5 power cleans (AHAP) Time cap: 18 minutes WOD Notes: Go heavy on the power cleans! AHAP = As Heavy As Possible. For…

Workout of the Day Sumo deadlift 1-1-1-1-1-1-1 Then complete 15-12-9 reps NFT of: Single-arm bent-over dumbbell rows (per side) Single-arm suitcase deadlifts (per side) Banded wide-grip strict pull-ups WOD Notes: If you're feeling good, today's…