Workout of the Day Back squat 1-1-1-1-1-1-1 (training max - no fails!) Then 3 rounds of: 1 minute alternating reverse curtsy lunges 30 seconds glute bridge 30 seconds glute bridge hold WOD Notes: Today's heavy…

Workout of the Day Complete 21-15-9 reps of: Bench press (135/83#, NTE 65% 1RM) Box jump (30/24") Run 400m BEFORE each set. WOD Notes: Today's WOD calls for moderately heavy bench press; pick a weight…

Workout of the Day Complete for time: 5 wallballs (20/14# to 10/9') 20 double unders 10 wallballs (20/14# to 10/9') 40 double unders 15 wallballs (20/14# to 10/9') 60 double unders 20 wallballs (20/14# to…

Workout of the Day Push Press 2-2-2-2-2-2 Then: Weighted ring dip 5-5-5-5-5 WOD Notes: Aim to start your first set of push presses at 70% and build to 90-95% by your last set. Fight for…

Workout of the Day AMRAP in 15 minutes of: 5 deadlifts (255/163#, NTE 70%) 10 weighted box step ups (1x50/35# DB, KB, or wreckbag) 15 sit ups WOD Notes: Choose a deadlift weight that will…

Workout of the Day Complete 4 rounds, each for time, of: 40/30 cal bike or row 10 power snatches (135/93#) Start a new round every 6 minutes. WOD Notes: Work with your neighbor to decide…

Workout of the Day Front Squat 2-2-2-2-2-2 Then, complete for time: 75 medicine ball cleans WOD Notes:  Start the first set of front squats at around 70% of your 1RM and end around 90-95%. Shoot…

Workout of the Day Complete for time: 3-minute handstand hold 600m run 50m handstand walk 600m run 30 handstand push ups WOD Notes: Today's WOD is modified from the CrossFit mainpage on 9/11/22. We'll be…

Workout of the Day "Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 ring muscle ups 10 hang power cleans (135/93#) WOD Notes: This is a CrossFit benchmark WOD, last performed at…

Workout of the Day Deadlift (sumo or conventional) 3-3-3-3-3-3 Then with a partner complete: 400m sled drag (~50% 3RM deadlift) WOD Notes: For the sled drag, find someone who deadlifts around the same weight as…