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…

Workout of the Day Complete 4 rounds for time of: 15 box jumps (36/30") 20/15 cal (bike or row) Time cap: 16 minutes WOD Notes: This WOD is a twist on the CrossFit mainpage workout…

Workout of the Day Thruster 3-3-3-3-3-3 Then complete NFT: 50 strict pull ups (12 min cap) WOD Notes:  Aim to start the first set of 3 thrusters around 65-70% of your 1 RM.  If you're…

Workout of the Day Complete 5 sets of: Max consecutive strict HSPU; start a new set every 90 seconds Then complete 5 rounds for time: 10-yd handstand walk 20 deadlifts (135/93#) 20 wall balls (20/14#…

Workout of the Day Every 2 minutes for 20 minutes complete: 8 toes to bar 12 burpees WOD Notes: If you hit a round where you can't complete the prescribed work within the 2-minute clock,…

Workout of the Day Take 6 sets to work up to a heavy single of the following complex: High hang squat clean + low hang squat clean + squat clean Then EMOM for 6 minutes…

Workout of the Day "Jack" AMRAP in 20 minutes of: 10 push presses (115/78#) 10 kettlebell swings (53/35#) 10 box jumps (24/20") WOD Notes: Programming Credit for this hero WOD goes to CrossFit HQ. It…

Workout of the Day With a partner (one working at a time), complete 4 rounds of: 50/40 calorie row or bike 50 push ups 100 DU Divide work as needed. Time cap: 32 minutes WOD…

Workout of the Day Sumo deadlift 5-5-5-5-5 Then complete NFT: 4x15 Russian kettlebell swings w/band resistance at hips WOD Notes:  Work up to a heavy 5 rep sumo deadlift. If you know your 1RM, start…