Workout of the Day AMRAP in 15 minutes of: 5 ring muscle ups 16/12 calorie bike or row WOD Notes: If you're still working towards your first ring muscle up, check out this video for…

Workout of the Day Complete 5 rounds for time: 5-4-3-2-1 wall walks 50-40-30-20-10 thrusters (65/45#) 50-40-30-20-10 abmat sit ups Time Cap: 20 minutes WOD Notes: Round 1 you'll complete 5 wall walks, 50 thrusters, and…

Workout of the Day Banded deadlift 10x2 (50% 1RM + band) Then complete 3 rounds NFT of: 12 hip thrusts (35% 1RM deadlift) 12 Romanian deadlifts (35% 1RM deadlift) WOD Notes: Today's focus is on…

Workout of the Day Complete for time: 10 burpee box jumps overs 10 overhead squats  10 burpee box jumps overs 20 front squats 10 burpee box jumps overs  30 back squats  10 burpee box jumps…

Workout of the Day Complete AMRAP in 18 minutes of: 200m run 10 pull ups 15 kettlebell swings (53/35#) WOD Notes: You'll get out of this what you put into it! If you're showing up…

Workout of the Day Bench press 10x2 (80% 1RM) Then complete 5 sets of max reps at: Band resisted push ups WOD Notes: Pick a weight around 80% of your 1RM and stay there for…

Workout of the Day Complete for time: 10 clean & jerks (75-80% 1RM) 30 toes to bars 100/80 calories (row or bike) 30 toes to bar 10 clean & jerks Time cap= 20 minutes WOD…

Workout of the Day Partner Interval AMRAP in 20 minutes of: 12 alternating DB power snatch (50/35#) 24 lateral plyo skier hops (20/16") 36 plate twists (25/15#, 18R/18L) WOD Notes: Each partner will complete 1…

Workout of the Day Back squat 10x2 (80% 1RM) Then 3 rounds of: 20 banded box step ups (10R/10L, 20/16") 20 good mornings (30% 1RM) WOD Notes: Pick a weight around 80% of your 1RM…

Workout of the Day Complete 4 rounds for time of: 18 deadlifts (115/73#) 12 hang power cleans (115/73#) 9 push jerks (115/73#) 400m run Time cap: 20 minutes WOD Notes:  Programming Credit: CrossFit mainpage Oct…