Workout of the Day Complete 4 rounds for time of: 400m run 25 wall balls (20/14# to 10/9') 7 bar muscle ups Time cap: 20 minutes WOD Notes: Take today as an opportunity to push…

Workout of the Day Complete 25-20-15-10-5* reps for time of: Calories (bike or row) Handstand push ups (*Women's Rx calories = 20-16-12-8-4, but HSPU remain 25-->5) Time cap= 20 minutes WOD Notes: Pick a version…

Workout of the Day Power clean 1-1-1-1-1-1 Then at 70% 1RM complete: 5x2 power cleans w/2 sec pause at 2 positions: just off the floor, above the knee WOD Notes: Today's a great day to…

Workout of the Day "The Baseline" Complete for time: 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups Rest for remainder of 8 minutes and repeat for total of 3…

Workout of the Day AMRAP in 18 minutes of: 7 deadlifts (225/153#) 9 toes to bar 11 burpee box jump overs (24/20") WOD Notes: This workout will have an "Open" feel to it... it will…

Workout of the Day Thruster 5-5-5-5-5 Then, complete 3 rounds for max reps of: 1 min wall balls (20/14# to 10/9') 1 min rest WOD Notes: In the first part of today's workout we'll establish…

Workout of the Day Complete for time: Run 800m 40 kettlebell hang cleans (20R/20L, 53/35#) Run 800 m 40 kettlebell push jerks (20R/20L, 53/35#) Run 800m 40 kettlebell hang snatches (20R/20L, 53/35#) Time cap: 25…

Workout of the Day Complete 5 rounds of: 10 front squats (185/123#) 5-4-3-2-1 rope climbs Time cap: 15 minutes WOD Notes: Programming Credit: CrossFit mainpage on Feb 2, 2023. Round 1 starts with 10 front…

Workout of the Day Sumo deadlift 8-8-8-8-8 Then complete 5 rounds for time of: 15 eye-level KBS (70/53) 10 box jumps (24/20") Time cap: 8 minutes WOD Notes: If you know your 1RM sumo deadlift,…

  Workout of the Day AMRAP in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating After every 3 rounds: Run 400-m WOD Notes: Programming Credit: CrossFit mainpage on Jan 24, 2023.…