Workout of the Day "The Ghost" Complete 6 rounds for max reps of: 1 minute of rowing (cals) 1 minute of burpees 1 minute of double-unders 1 minute of rest WOD Notes: Programming Credit: CrossFit…

Workout of the Day Bench Press 12-10-8-6-6 (3 second eccentric) Then complete NFT: 30 barbell roll outs WOD Notes: Nothing beats a Friday bench day!! Today's bench presses call for a 3 second eccentric phase…

Workout of the Day “The Firebird” Complete 5 rounds for time of: 800m run 5 ring muscle ups 10 hang power cleans (155/103#) 20 wallballs (20/14# to 10/9′) 30 double unders “The Firebird Express” Complete…

Workout of the Day E2MOM for 20 minutes (10 rounds): 3 wall walks 20 lateral hops over the barbell 5 deadlifts (sumo or conventional, 75% 1RM) WOD Notes: In this interval-style workout, you should sprint…

Workout of the Day Complete AMRAP in 18 minutes of: 15 kettlebell swings (53/35#) 12 weighted box step ups (6R/6L, 24/20", 53/35#) 9 toes to bar Rest 2 minutes. Then complete 1 set of max…

Workout of the Day Behind-the-neck split jerk 1-1-1-1-1-1-1 Then AMRAP in 7 minutes of: 16 supine bar rows 16 one-arm DB push presses (8R/8L) WOD Notes: Once you get the technique down, the behind-the-neck split…

Workout of the Day Complete 4 rounds of 1 minute at each station: Sandbag squat clean (50/35#) Row (calories) Slam balls (30/20#) Bike (calories)  Rest WOD Notes: Half the class will perform the workout in…

Workout of the Day Complete 5 rounds, each for time, of: 15 burpees 30 dumbbell power snatches (50/35#) 50 double unders Start a new round every 5 minutes. WOD Notes: Reduce load, reps, and/or range…

Workout of the Day Back rack reverse lunge 8-8-8-8-8 (each set is 4R/4L) Then complete 8 rounds of 20 seconds on, 20 seconds off of: Front squats (40% 1RM front squat) WOD Notes:  As you…

Workout of the Day Complete for time: 30 sit ups 30 power snatches (95/63#) 30 sit ups 30 thrusters (95/63#) 30 sit ups 30 power cleans (95/63#) 30 sit ups 30 push jerks (95/63#) 30…