Workout of the Day Complete 6 rounds, each for time: 10* toes to bar 20* kettlebell swings (53/35#) 30* double unders Start a new round every 4 minutes. *If you complete the round in less…

Workout of the Day Complete AMRAP in 20 minutes of: 25 burpees 15 back squats (50% 1RM) WOD Notes:  Programming Credit: Slightly modified from CrossFit main page on Feb 6, 2023: "This long couplet will…

Workout of the Day Shoulder press 10-8-6-4-2-2-2 Then alternating Tabata for 16 rounds (8 minutes): Handstand hold Hollow tuck ups WOD Notes: If you know your 1RM shoulder press, start your set of 10 around…

Workout of the Day With a partner complete 3 rounds for time: 50/40 cal row 6 rope climbs 50/40 cal bike 6 rope climbs Time cap: 30 minutes WOD Notes: In this workout, one partner…

https://youtu.be/rtTpE4fOuKw Workout of the Day “Open 23.3” Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (95/65#) 5 wall walks 50 double-unders 12 snatches…

Workout of the Day Front squat 2-2-2-2-2-2 w/2 second pause Then, find your max height box jump. WOD Notes: On the 2 rep pause squats, start around 60-65% and work up to 85-90%. For the…

Workout of the Day Complete 3 rounds for time of: 400m run 10 Turkish get-ups (5/side, 53/35#) 10 bar muscle ups WOD Notes: If you've never done a Turkish get-up before, it's a multi-step KB/DB…

Workout of the Day "The Chief" AMRAP in 3 minutes of: 3 power cleans (135/93#) 6 push ups 9 air squats Rest 1 min and repeat for a total of 5 rounds WOD Notes: The…

Workout of the Day Complete E2MOM for 20 minutes: 1 squat snatch (90%) Cash out: Sotts press 5-5-5-5  WOD Notes: The goal today is to improve our technique on the snatch! It's a challenging lift…