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…

Workout of the Day AMRAP in 30 minutes of: 500/400m row or 1000/800m bike 3 rounds of strict Cindy (Note: 1 round of strict Cindy is 5 strict pull ups, 10 push ups, 15 squats)…

Workout of the Day Overhead squat 6-6-6-10 (sub: front squat) Then, complete 3 rounds NFT of: 10 KB/DB windmills (5R/5L) 20 plank KB/DB pull throughs (10R/10L) WOD Notes: Plan on the 10 rep being the…

Workout of the Day Complete 21-18-15-12-9 reps for time of: Thrusters (95/63#) Complete 50 double unders before each round. Time cap: 15 minutes WOD Notes: This workout is meant to be short and intense! Each…

Workout of the Day Complete 2 rounds for time of: 800m run 50 KB/DB deadlifts (2x50/35#) 50 med ball abmat sit ups (20/14#) Time cap: 20 minutes WOD Notes: Today is a classic conditioning and…

  Workout of the Day Muscle Clean 1-1-1-1 Power Clean 1-1-1-1-1-1 Then complete for time: 80/60 cal row WOD Notes: For planning purposes, the muscle clean is likely to top out at around 50% of…

Workout of the Day Athlete's Choice: "Isabel": 30 power snatches @ 135/93# Or "Randy": 75 power snatches @ 75/53# WOD Notes: Isabel is a benchmark workout that is designed to be short and devastating! However,…