Workout of the Day Front squat 6x3 (80-85%) Then complete NFT: 5x5 seated box jumps WOD Notes:  Today's front squats don't increase in weight each round; you should pick a weight around 80-85% of your…

Workout of the Day Complete 4 rounds for time of: 60 double unders 10 power snatches (115/73#) 30 air squats 10 strict handstand push ups Time Cap: 20 minutes WOD Notes: There are a lot…

Workout of the Day Complete five 2-minute rounds, with a 2-minute rest after each round, for max reps: 90 seconds of burpees + 30 seconds of KB swings (53/35#) 75 seconds of burpees + 45…

Workout of the Day Every 2 minutes for 20 minutes, complete: 1 hang squat snatch WOD Notes:  The goal today is to gradually increase in weight over the 10 sets.  You do not need to…

Workout of the Day "Hollywood" Complete for time: 2000m run 22 wall balls (30/20# to 10/9') 22 ring muscle ups 22 wall balls (30/20# to 10/9') 22 power cleans (185/123#) 22 wall balls (30/20# to…

Workout of the Day Complete max reps in 3 minutes, then 2 minutes, then 1 minute at each station, with a 1 minute rest/transition after each movement: Rope climb Box jumps (24/20") Devil's press (2x50/35#)…

Workout of the Day Complete 9 rounds for time: 3 wall walks 9 thrusters (95/63#) Time cap = 18 minutes WOD Notes: This is meant to be an an "Open" style workout. In other words,…

Workout of the Day Deadlift 10-10-10-10 Then complete 4 rounds NFT of: 10 banded, strict, wide-grip pull ups with a 3-second negative WOD Notes: The deadlifts today are programmed to be conventional, but you can…

Workout of the Day Complete for time: 10k bike or 5k row Then complete 4 rounds NFT of: 15R/15L standing oblique crunches (50/35# KB) WOD Notes: Programming Credit: CrossFit main page Nov 30, 2022. If…

Workout of the Day With a partner, one person working at a time, complete AMRAP in 20 minutes of: 100 double unders 40 alternating DB snatch (50/35#) 20 pull ups WOD Notes: You'll tackle this…