Workout of the Day Complete 3 rounds for time of: 400m run 30 med ball cleans (20/14#) 30 alternating v-ups (15R/15L) Time cap: 20 minutes WOD Notes: Today's workout is meant to be light and…

Workout of the Day Shoulder press 10-10-10-10-10 Then 20 inverted burpees (for quality, not for time) WOD Notes: Check out a video demo of an inverted burpee here. To scale this movement, your coach will…

Workout of the Day Complete for time:   1000/800m row Then 3 rounds of: 25 box jumps (24/20") 15 deadlifts (205/133#, NTE 55%) 1000/800m bike Time Cap: 20 minutes WOD Notes: You can decide with…

Workout of the Day On a 15 minute clock, complete 21-15-9 reps for time of: Push jerks (155/103#) Chest-to-bar pull ups Then in the remainder of 15 minutes, complete AMRAP of: 5 clean and jerks…

Workout of the Day Front squat 1-1-1-1-1-1-1 Then 400m run time trial (2 attempts) WOD Notes: When going for a 1 rep front squat, aim to start your first set around 70% of your 1…

Workout of the Day Complete AMRAP in 20 minutes of: 100 speed step single unders 30 Russian KB swings (53/35#) 20 seated leg raises over KB WOD Notes: Today's workout incorporates two newer movements: speed…

Workout of the Day Complete 3 rounds, each for time: 40 wall balls (20/14# to 10/9') 30 box jump overs (24/20") 20 burpees Start a new round every 8 minutes. WOD Notes: Today is an…

Workout of the Day Power snatch 3-3-3-3-3-3 Then complete for time: 100 KB hang muscle snatches (53/35#) Time cap: 8 minutes WOD Notes: The power snatches can be touch-and-go or quick singles. The second portion…

Workout of the Day Complete 4 rounds for time: 500/400m row or 1000/800m bike 20 squat cleans (135/93#) Time Cap = 22 minutes WOD Notes: The squat cleans should be moderately heavy; something you could…

Workout of the Day Complete 50-40-30-20-10 reps for time of: Push-ups Freestanding handstand (seconds) Time cap: 20 minutes WOD Notes: Programming Credit: CrossFit main page on 221102.  Come on in to work on your handstands…